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Push ups, one of the easiest chest muscle exercises to do
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GridHEALTH.id – The chest is one of the largest muscle groups in the body and helps us perform many important movements.
That’s why it’s important to do chest exercises that target these front muscles and seriously strengthen your entire upper body.
When we hear chest exercises, we may immediately think of push-ups. And while it’s true that push-ups are a wonderful exercise to challenge and strengthen chest muscle, it’s not the only option.
The best chest workouts feature a variety of exercises that target this muscle group from all angles, including push-ups, alternating chest presses, chest flys, plank ups and downs, and more.
Personal trainer Evan Williams, CSCS, founder of E2G Performance in Chicago says, muscle strength Chest is a very important part of our overall fitness.
In addition to supporting appearance, toned chest muscles are also good for maintaining body strength and health.
To that end, she shares her tips and information about what muscles make up the chest, the benefits of strengthening the chest, and how often to incorporate chest exercises into a fitness routine.
The chest is made up of two muscles: the pectoralis major and the pectoralis minor. They are often referred to as pecs or pec muscles.
The pectoralis major is the larger chest muscle that attaches to the upper arm, extends across the chest to the knee joint, and connects to the sternum (bone in the middle of the chest).
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The pectoralis minor is a smaller chest muscle that is below the pectoralis major and extends from the shoulder blades to the ribs.
Why is having a strong chest so important? The chest is a good part of overall upper body strength.
So if you want a strong upper body, having a strong chest is key.
More specifically, a strong chest is needed to perform any kind of pushing movement, both in the gym (e.g. push-ups) and in everyday life (think pushing a full grocery cart, or putting a heavy box back up). a shelf).
By taking the time and effort to strengthen the chest, we can improve our pushing ability in all scenarios.
And, because the chest plays an important role in good posture, strengthening the chest can help us stand taller, says Williams.
Lastly, because the chest muscles help stabilize the shoulder joint, strengthening them can help improve shoulder health and reduce the risk of injury, adds Williams.
How often should we train the chest muscles? As a general rule, Williams recommends doing chest strengthening exercises about twice a week, although the exact amount will depend on your current fitness level and goals.
Make sure to get enough rest between sessions so the chest muscles have enough time to recover. Williams recommends a two-day break.
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Here are 5 easy ways to build chest muscles
1. Push up
Not only chest muscles, push ups can also strengthen the arm, stomach, and shoulder muscles.
How to do it is quite easy.
2. Barbell bench press
This exercise is usually done in a fitness center because we need to use a special chair, namely an incline bench and a barbell.
3. Incline dumbbell chest fly
This exercise is almost the same as the barbell bench press, only the tools used are dumbbells and a chair to lean on.
Position dumbbells near your chest and armpits and hands facing forward. Slowly
4. Bench dip
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This movement can tighten the chest, arms, shoulders, and back muscles. We can do dips at home with the help of a sturdy chair and not on wheels. B
5. Swimming
Swimming regularly can also shape and tone the chest muscles, because various swimming movements require almost all the muscles and joints of the body to work, including the chest muscles.
Therefore. these muscles will be well formed. Swimming is also included in the type of exercise that is good for maintaining heart health, relieving arthritis, and relieving stress.
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