Have you been skipping chest day? Working out your chest may not seem to be a thing to prioritize, but it should be. Your chest houses many vital organs and it is very important to build it up to be strong and healthy. Whether you're looking to build muscle or to improve your posture, understanding the function and anatomy of your chest is vital.


What is your chest?

The human chest is a fascinating, but complex part of the human anatomy. It serves many essential functions and is located between the neck and abdomen. One of the most important functions of the chest is that it houses many vital organs such as the heart, lungs, and major blood vessels. It is covered by a layer of skin and muscles and comprised of the ribcage, sternum, and thoracic vertebrae.


The main muscles that make up the chest are:

Pectoralis Major: The pectoralis major is a large, fan-shaped muscle that spans the chest and attaches to the humerus bone in the upper arm. It is responsible for several movements of the arm, including flexion, adduction, and internal rotation.

Pectoralis Minor: The pectoralis minor is a smaller, triangular muscle located underneath the pectoralis major. It originates from the ribs and attaches to the scapula bone in the shoulder. The pectoralis minor is involved in stabilizing the scapula and in some movements of the shoulder.


Both the pectoralis major and pectoralis minor are important muscles for upper body strength and are commonly targeted in exercises such as push-ups, bench presses, and chest flys.

How can you strengthen your chest?

  • Push-ups: This classic exercise is a great way to build strength in your chest, shoulders, and arms. 
  1. To perform a push-up, start in a plank position with your hands placed shoulder-width apart. 
  2. Lower your body towards the floor by bending your elbows, and then push back up to the starting position.

Having trouble visualizing this movement? Watch this video.


  •  Bench press
  1. This exercise involves lying on a bench and lifting a barbell or dumbbell away from your chest. 
  2. It targets the chest muscles, as well as the shoulders and triceps.

Having trouble visualizing this movement? Watch this video.


  • Chest fly: This exercise isolates the chest muscles.
    1. This chest fly involves lying on a bench with a dumbbell in each hand and lowering your arms out to the side, then lifting them back up to the starting position. 

Having trouble visualizing this movement? Watch this video.


  • Cardiovascular exercise: Engaging in activities such as running, cycling, or swimming can also help strengthen the chest muscles and improve overall cardiovascular health.


Remember to start with a proper warm-up and start with a lower intensity, and gradually increase the intensity and duration of the exercise as you become stronger.


Why is it important to strengthen your chest?

The chest is an important part of the respiratory and cardiovascular systems, as it helps to protect and support these vital organs and facilitate the exchange of oxygen and carbon dioxide in the body. It also plays a key role in movements such as breathing, coughing, and sneezing. Strengthening your chest muscles can provide a range of benefits for both your physical and mental well-being. It can help improve posture, increase upper body strength, provide better athletic performance, and enhance respiratory function. 


If you want to read more of our Body Focus Articles see below:

Are you wanting to strengthen your chest and so much more? Please reach out to Body Renovation Fitness Center. Our experts specialize in personal training and nutrition plans to meet your every goal! Feel free to schedule a free evaluation at our website or give us a call at 214-368-3539.

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