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Nowadays, women specifically in their 20s or 30s are having a hard time in
achieving their desired body shape. Problems arise because women don’t know how to start and where
to start in their exercise routines. Some may even have difficulty in exercising because they are
confused what area or muscle group should they prioritize. One essential muscle group that women
should give importance to is the chest muscles.
The chest muscles or medically known as the pectoralis muscles are of two
divisions: the pectoralis major and the pectoralis minor. The Pectoralis Major is a big, bulky
muscle which is shaped like a fan and is located at the front of the rib cage just below the
breast.
Its main function is to establish movement of the shoulder joint in four
different areas. Depression and rotation of the arms are examples of these movements. On the other
hand, the Pectoralis Minor lies underneath the Pectoralis major and it is a thin, triangular
muscle. It is responsible for the forward and downward movement of the shoulder and assists in
forced respiration.
Constantly engaging these muscles into physical activity would help in
achieving firm and fit chest muscles that everyone would love to have. It does not only add to the
physical appearance or what they call “sex appeal” but it also has other benefits like reducing the
risk of having muscle strains.
When these muscles are properly exercised, the tendency of having muscle
aches and pains when carrying a heavy object in the arms, shoulders, or hands is lessened. The
strong and firm chest muscles will help you push things easily and with less effort.
Also, the chest muscles are the one that connects the shoulder to the
chest part and firm pectoralis muscles help prevent bone dislocation or bone fractures since
exercising these muscles aids in stabilizing shoulder joints. Workouts must be done and be
maintained in order to be able to have a healthy and fit body and thus, potentiates a good outlook
in life.
In this workout, you will need a resistance tube and adjustable dumbbells.
A resistance tube or band is widely used because it is compact and lightweight and inexpensive.
They increase coordination and can add variety since many exercises can be done with this type of
equipment. In addition, the adjustable dumbbells activate smaller stabilizing muscle groups to
control the exercise. They fit around your body so the movement is performed correctly.
Performing Exercises with the Proper Equipment
It is necessary to do the warm-up before starting into a vigorous
exercise. You can do some stretching from head to toe with putting emphasis on the arms and
shoulders since the exercise is mainly focused there. As long as you are already sweating, you have
done warming up.
Chest Exercise Using Adjustable
Dumbbells
– Flat Chest Flies
1. Assess how much weight can you lift/handle the adjustable
dumbbells so as not to strain the chest muscles.
2. When done setting up the desired weight, lie flat on the bench or
a mat and flex the knees to maintain balance.
3. Hold each of the dumbbells from each side and slowly life them
directly above the chest.
4. Bend elbows slightly and maintain throughout the exercise in order
to minimize trauma to the chest muscles.
5. Open arms to sides. Elbows should remain locked in a slightly
flexed position.
6. Then, when upper arms are parallel to the floor, return the
weights to the starting/original position.
7. Repeat this exercise 5-10 times or as tolerated.
Chest Exercise Using Resistance
Tube
– Chest Press
1. Place the hard part of the tube onto a wall with a hook or
something that could act as a good base.
2. Position yourself that you want or what you are comfortable
with.
3. Inhale and lunge forward with resistance tube handles now at the
level of the chest area.
4. Extend hands forward in a straight line. Make sure to lock the
elbows. Exhale slowly through the mouth.
5. After 3 seconds, slowly return to the starting
position.
6. This can be done in 10-20 repetitions or as many times as you
want.
After the exercise routine is done, it is important to cool down for
awhile. It is not advisable to stop immediately and rest because it might cause sudden trauma to
the chest muscles. Toning down can be done by inhaling and exhaling for 10-15 counts and do some
stretching once again.
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