Your pectoral muscles help your back muscles and spine maintain a healthy posture as you stand, sit or walk. Developing and maintaining strength in your pectoral muscles can help improve mobility in your trunk and core. When performing strengthening exercise with dumbbell and barbell free weights, avoid overloading. This can put excessive pressure on your spinal cord and lower back, and could lead to long-term injury and spinal damage. Always check with a doctor before starting a new exercise program.
Chest Expansion
The chest expansion exercise is a chest breathing exercise. Sit or stand with your back straight and shoulders relaxed. Inhale deeply through your nose, squeezing your shoulders blades together while doing so. Hold your breath for as long as possible, focusing on keeping your chest up and out. Exhale and return to starting position. Perform 20 repetitions twice throughout the day and avoid arching your back throughout the movement.
Back Straightening Exercise
The back straightening exercise causes your chest to expand as you work your back muscles to help improve your posture. Stand up straight with your feet hip-width apart. Place your hands behind your head with your fingers interlocked. Pull your elbows back as far as possible and keep your neck and back straight throughout the exercise. Bend your knees and lower your hips to a 90-degree angle. Hold this position for two to three seconds and return to starting position. Avoid sagging your hips. Perform 25 repetitions twice daily.
Dumbbell Incline Press
The dumbbell incline press exercise is done on an exercise bench with a dumbbell in each hand. Adjust the exercise bench to a 45- to 60-degree angle and lie supine on the exercise bench. Grasp a dumbbell in each hand using a pronated, or palms facing the floor, grip. Keep your feet flat on the floor and hold each dumbbell slightly above your chest. Exhale and gently push your arms upward, extending them without locking your elbows. Hold this position, inhale and slowly lower the dumbbell to your chest without letting them bounce. Perform two to three sets of five to 10 repetitions. Keep your back and buttocks in contact with the bench throughout the exercise.
Push-Up
The push-up is a full-body integrated exercise that uses your own body weight to add resistance. It works your pectorals, triceps and anterior and medial deltoids. Kneel on an exercise mat and extend your legs out behind you, balancing on your toes. Place your palms on the floor and fully extend your arms so they align with your shoulders. Engage your core to stabilize your spine. Keep your back straight, exhale slowly lower your body until your chest is 1 to 2 inches from the floor and your elbows bend at a 90-degree angle. Avoid sagging your hips. Inhale and push yourself upward, returning to starting position. Perform two to three sets of 15 to 20 repetitions. For a more challenging workout, bring your hands closer together to form a triangle or diamond and lower your body until your chest is 1 to 2 inches from your hands. Push your body upward and return to starting position. Perform two to three sets of five to 10 repetitions.
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