Squats do not work your chest at all. They develop the power of your legs and hips, and build stability in your lower back and abdominals. Squats can improve your sprint times and vertical jump. But if you wish to strengthen your chest, you must train it directly using an exercise such as the bench press. Consult a healthcare practitioner before beginning a new strength-training program.
Squatting
By holding a barbell on your upper back and squatting as low as you can, you work many muscles at the same time. Your upper back contracts to maintain the position of the barbell. Your lower back and abdominals contract to keep you from collapsing forward. Your hips and legs stretch on the way down to allow you to descend, then contract powerfully to propel you upward. The work involved in some of the muscles is directly proportional to the depth of your squat, according to a 2002 study published in the "Journal of Strength and Conditioning Research."
Benefits of Squatting
Squatting builds the strength and size of your hips and legs. These muscles contribute to athletic power and burst speed. A direct correlation between squat strength and both your vertical jump and sprint speed was shown in a 2004 study published in the "British Journal of Sports Medicine." By not just strengthening the muscles, but learning to accelerate the bar on the way up, you learn to generate power that translates over into other athletic activities.
Chest
The primary muscles of your chest -- the pectoralis major -- work to bring your arms in toward the center of your body. If you bear hug someone or lift a barrel with your arms, your chest is working. As you push someone away from you, such as blocking an opposing football player, the farther you push the more your chest works. Punching even draws power from the muscles of your chest. So if you want the benefits of a strong chest, time under the bar is required.
Chest Training
Perform the bench press to develop your chest. Lie flat on a bench with your feet on the floor. Lower a bar from full extension to your chest, pause briefly, and push the bar to full extension. This not only trains your chest, but also your shoulders and triceps, according to a 1995 study published in the "Journal of Strength and Conditioning Research." For variety, you can also press using dumbbells. Barbell and dumbbell bench presses can also be performed on an incline bench.
References
- "Journal of Strength and Conditioning Research"; The Effect of Back Squat Depth on the EMG Activity of Four Superficial Hip and Thigh Muscles; A. Caterisano, et al.; August 2002
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "Journal of Strength and Conditioning Research"; Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles; Chris Barnett, et al.; November 1995
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