Chest/ Pectoral Strengthening Exercises

Chest/ Pectoral Strengthening Exercises

Target Muscle Group Description & Cues Start Position Finish Position
Chest
Pec Major
Pec Minor
 
Shoulders
Deltoids
Biceps
Tricpes
Rotator Cuff 
             
 
Basic Push Up
 
-Start on your toes and hands.
-Try to distribute the force through your fingers to minimize strain on the wrists
-Engage you core and keep your body straight like a plank of wood. Don't allow your bum to stick up in the air or to fall toward the floor.
-Slowly lower you body to about a 90 degree angle at the elbow.
-Slowly push your body back up into the start position
-Repeat 8-10 sets, 2-3 repetitions or as otherwise recommended by your RMT.
Chest
Pec Major
Pec Minor
 
Shoulders
Deltoids
Biceps
Tricpes
Rotator Cuff
            
Modified Push Up
 
-Start on your hands and knees.
-If your knees are senstive you can place a pillow under them for some cushioning.
-Try to distribute the force through your fingers to minimize strain on the wrists
-Engage you core and keep your body straight like a plank of wood. Don't allow your bum to stick up in the air or to fall toward the floor.
-Slowly lower you body to about a 90 degree angle at the elbow.
-Slowly push your body back up into the start position
-Repeat 8-10 sets, 2-3 repetitions or as otherwise recommended by your RMT.
Chest
Pec Major
Pec Minor
 
Shoulders
Deltoids
Biceps
Tricpes
Rotator Cuff
Chest Fly with Free Weights
 
-Start laying face up with knees bent.
-Keep your arms slightly bent at the elbow and your wrist in neutral (not extended or flexed)
-Slowly bring your hands together with palms facing each other above your chest, not above your face and head.
-Hold for 1-2 sec, then release and repeat 8-10 reps, 2-3 sets or as otherwise recommended by your RMT.
 
Chest
Pec Major
Pec Minor
 
Shoulders
Deltoids
Biceps
Tricpes
Rotator Cuff
 Bench / Chest Press with Free Weights
 
-Start laying face up
-Your shoulders and elbows should be bent to nearly 90 degrees each
-The free weight should be over your chest, NOT over your head and face
-Slowly push up until your elbows are straight but not locked, hold for 1-2 seconds and slowly release
-Repeat 8-10 reps, 2-3 sets or as otherwise recommended by your RMT.
 

 

 
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