Exercises: chest

Strong chest muscles improve posture, support breathing and protect the shoulders against injuries. The pectoralis major muscle is the most important pectoral muscle. Other muscles include the pectoralis minor (pectoralis minor), the anterior dentate muscle (serratus anterior) and the intercostal muscles (intercostalis). The main movements of the pectoralis major are flexion, adubtion and internal (or medial) rotation of the arm. It is also a supporting muscle for breathing.

Most pectoral exercises are based on pushing movements and use the triceps and detoid muscles (delta muscles) as supporting muscles. Athletes who train their chest muscles can throw further and more powerfully and are better able to push away, overpower and wrestle with opponents.

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This classic exercise, called push-up, strengthens the entire body. It addresses the muscles in the chest, arms and shoulders.

This chest and back muscle exercise stretches the chest, back and abdominal muscles well. Beginners will initially find the pullover…

The cable crossover isolates the chest muscles. Use this exercise as an alternative to the dumbbell fly to add variety.

The dip, where you use your own weight, matches the pull-up or chin-up in the self-weight exercises for the upper body.

The bench press can be done by advanced and beginning weightlifters. It forms the basis for almost every strength training.

With the dumbbell fly, your arm must make an arcing movement, while the elbow remains bent at a constant angle. This exercise is less specific than the bench press, but can be useful in recovery from a shoulder or elbow injury.

Dumbbells are used here to put more strain on the stabilizing muscles in the shoulder and shoulder blade (scapula). The…