Pushups and dips (assisted, as necessary at first) are excellent ways of strengthening these muscles quickly. Benefits: This challenging variation on the classic push-up gives beginners a level to shoot for after they’ve mastered the flat version, and allows advanced trainees to work the muscles harder with fewer reps. Benefits: By performing this press on an inclined bench, the clavicular (upper) head of the chest muscle gets special attention. It is best to add these exercises to a full-body strength training routine to achieve a well-balanced physique. Keep your elbows at a 45 degree angle relative to your torso to keep your shoulders safe. This allows your triceps to extend your elbow and aid in shoulder extension. There are 20 references cited in this article, which can be found at the bottom of the page. I am pressing my elbows down in an effort to increase the stretch. “Make sure you don’t apply too much opposing force when stretching your chest,” says Braun. Perform the move with your hands on a sturdy chair or bench behind you and your feet on the floor. Stretching Exercise #2: Butterfly Groin Stretch. My hands are supposed to be around my right knee to pull the left leg towards my body. These stretches should have no effect on your breast tissue; breast tissue is mostly fat, while the pectoral muscle is a different entity under the fatty layer. When we think of push and pull, we are thinking of movement patterns. Lie back on a sturdy, padded bench, feet flat on the floor, holding two heavy dumbbells at arm’s length over your chest, palms facing forward. To perform chest stretches, stand with your feet hip-width apart and interlock your fingers behind your back. Choose a heavy weight that will allow you to complete just one to five reps. Do between four and six sets, resting three to five minutes in between. The pec major spans from your collarbone to your sternum, attaching to your humerus. Your dominant foot is on the same side as the hand that you write with. This stretch is good if you have a sore chest from working out too much or from being hunched over all day. Keeping your core braced, lie back on a decline bench, holding a pair of medium-to-heavy dumbbells at arm’s length over your chest, with your palms facing your feet. Use your judgement; decide whether you an just stretch as much as you can and take a pain reliever (Advil, Motrin, etc.) You can do an internet search for videos or pictures of chest stretches. Repeat for as many reps as possible. By using this service, some information may be shared with YouTube. “Dynamic stretches for the chest and shoulder joint, such as pull-aparts or arm circles, are a good way to prep for exercise,” says Braun. Always warm up for at least five minutes before doing stretching or strengthening exercises, because working your muscles while they're cold can result in injuries. Holding the handles with a neutral (palms in) grip, move backward a foot or two (feet together) to create tension on the cable, and then hinge forward with your torso about 30 degrees. On your first working set, choose a weight that allows you to reach 10 reps, then increase weight on each successive set so that you can only do eight reps on your second set and six reps on your third (and fourth, where applicable). Some of the most important benefits of a warm-up include: Lower risk of injury: Not doing a proper warm-up before beginning your workout session is a clear invitation to injuries. Muscles need the proper fuel to both grow and recover. Janeil Mason, a head trainer at Brrrn, demonstrates the best warm up exercises. Jenessa Connor has written for Men’s Journal, Shape, Runner’s World, Oxygen and other health and fitness publications. Try to touch your palms to the middle of your back. A supplement with 20 grams of protein per serving will help you maximize your gains, while keeping you in top shape for the following day’s workout. Reverse the move to return to starting position, and repeat. With your feet flat on the floor, slowly lower the dumbbells to the sides of your chest. After your workout you want to focus on protein intake, which is crucial to muscle growth and repair. Each tricep is made up of three heads that span from the shoulder blade and upper portion of your humerus to your forearm. But don’t forget to warm up! Keep your elbows slightly bent to avoid hyperextension. Move your elbows backward and squeeze your shoulder blades together. It could be due to wrong stretching. Can I use this exercise for tightening my breasts? To stay mobile and stable, add these stability and mobility exercises from fitness instructor Alicia Archer, the bendy yogi behind @kinkysweat and Kohl's wellness ambassador, to your next warm-up routine. You’ll also work your glutes and hamstrings. We picked the best exercises that work your chest muscles and triceps muscles. Extend your arms out in front of you and rest your forehead on the floor. Once your chest or chin almost touch the ground, press up and straighten your arms. This helps to brings your arms towards the body, turn your arms inward, and raise your arms. 3. Blame it on Popeye, Arnold, or the Rock, but if you ask someone to pose like a strongman, they’ll inevitably puff up their chest and flex, and then turn to the side and make their their horseshoe-shaped triceps pop. If you want to focus on muscle growth, go a bit heavier and do three to six sets with one to two minutes of rest between them. Benefits: This standing variation of the classic move optimizes muscle recruitment in the core while training each arm separately, helping to iron out muscle imbalances as it builds strength. If you want to learn how to do a chest stretch in an open doorway, keep reading the article! For optimal results, Braun recommends training the triceps and chest muscles two to three times a week. Warming up before your workout is important to prevent injury and improve flexibility. Do you really need to go all out with focused chest and triceps workouts? Warm-up exercises help to get your body ready for intense activities and make it easier to exercise. Keeping your core engaged, your elbows tucked, and your head in line with your spine (i.e., don’t look up), lower your chest to within a few inches of the floor. You can be consistent with your workouts, but if you’re not paying attention to nutrition and supplementation, you’ll never see the best results. You’ve heard it before, but we’ll say it again: you can’t out-train a bad diet. Reverse the movement to return to the starting position, and repeat. Pull your shoulder blades together and push your arms up, holding this position for 30 seconds. Wide Arm Stretch (Chest) 1 - Stand up straight (no slouching), feet shoulder width apart for balance. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Do 1 to 3 sets of 8 to 12 repetitions. Hold the weights in front of thighs. Benefits: This machine-based move forces the triceps to work hard when your arms are fully locked out, emphasizing the long head of the muscle. Directions: Complete 4 sets taking 45 seconds rest in between rounds. % of people told us that this article helped them. In this case, 83% of readers who voted found the article helpful, earning it our reader-approved status. By hitting both muscle groups in the same workouts, and resting them both between those workouts, you can optimize their development. Getting a strong lower chest helps with mobility and esthetics. It also increases blood circulation while decreasing muscle tension and aids in proper muscle recovery. But it needn't be that way. Keeping your forearms vertical and elbows in (not flared), allow your torso to lean forward as you lower your body until your elbows form about a 90-degree angle. your weaker side pulls its share of the weight. Keeping your elbows slightly bent and glutes engaged, slowly lower the weights out to your sides (like you’re opening up for a bear hug) as you lower your hips to the floor. Stretching is an integral part to any exercise regimen. Step back with your right foot and lower your body into a lunge position (chest up, back flat, knees bent 90 degrees, and back knee held off the floor). Proper fuel to both grow and recover with this exercise emphasizes the long head of your chest muscles to! Muscle in the correct area protein intake, which is crucial to muscle and! 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