“Pushups are one of the best bodyweight exercises, and you don’t need any equipment,” says Lampa. To modify a pushup, place your knees on the floor and navigate the same movement in the upper body. Repeat this motion eight to 10 times for two or three sets. Use your chest and arms to push yourself back to the starting position. Slowly lower your body, keeping your head, neck, shoulders, back and legs in a straight line, until your chest is hovering a few inches off the floor. Straighten your arms and legs so your knees are no longer on the floor, bringing you into a high plank position. Start on your hands and knees, with your knees spread a few inches apart and your hands slightly wider than your shoulders. Having a strong chest also increases lung function, as developed chest muscles improve breathing. Throwing a ball, placing a child in their crib, pulling yourself off the floor or grabbing something off a high shelf are all actions that engage your chest muscles.Īdditionally, appropriately balanced chest muscles are key for maintaining good posture because they support shoulder and spine function, which, in turn, helps keep the body upright. “The chest muscles are responsible for pushing the arms away from the body or the body away from the arms,” she says.
Intercostals: These muscles make up different groups of muscles that are located between the ribs and form the chest wall.Ĭhest muscles play several important roles, says Tatiana Lampa, a corrective exercise specialist and certified personal trainer. Subclavius: This small, triangular muscle is located across the shoulders and elevates the first rib. Serratus anterior: This muscle stretches from the first rib to the eighth or ninth rib at the lateral wall of the thorax (located between the neck and abdomen) and along the scapula (a triangular-shaped bone in the upper back). Pectoralis minor: The pectoralis minor is a triangular-shaped muscle located under the pectoralis major. Is located under the breast tissue and forms the anterior chest wall of the space below Pectoralis major: The largest muscle of the anterior chest wall, the pectoralis major. “The chest muscles are made up of the pectoralis major and minor, as well as the serratus anterior, subclavius and intercostals,” says Corinne Croce, co-founder of Body Evolved, a physical therapy and personal training studio in New York City.Įach of these muscles is located in a different area of the chest and is distinct in shape and size. 7 Best Chest Exercises, According To Fitness Expertsīefore learning exercises to strengthen chest muscles, it’s important to know what (and where) those muscles are. While we work hard to provide accurate and up-to-date information that we think you will find relevant, Forbes Health does not and cannot guarantee that any information provided is complete and makes no representations or warranties in connection thereto, nor to the accuracy or applicability thereof. The compensation we receive from advertisers does not influence the recommendations or advice our editorial team provides in our articles or otherwise impact any of the editorial content on Forbes Health. Second, we also include links to advertisers’ offers in some of our articles these “affiliate links” may generate income for our site when you click on them. 
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