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5 chest stretches. Tight chest muscles can cause the shoulders to round forward, putting strain on the back, so it’s important to take the time to stretch out the pectorals.
Plus, many people have tight, shortened pec muscles from sitting at desks or working on computers, which can further affect posture by causing the shoulders to slump forward and downward.
The main movers of your chest are the pectoral muscles—more commonly known as your pecs. The pectoralis major is the larger of the two, sitting on top of the smaller pectoralis minor.
Exercises that strengthen the back muscles include rows, pull-ups, and shoulder blade squeezes. Exercises like doorway stretches for the chest can help stretch out tension that contributes to rounded shoulders. Synergistically implementing muscle strengthening and stretching can effectively prevent the development of rounded shoulders. [47] [48]
Benefits: A knee-to-chest stretch is a great way to “loosen the lumbar fascia by helping to flatten the lumbar lordosis (spine curvature) and bring circulation to the back muscles,” Prestipino ...
The chest fly is performed while lying face up on a bench or standing up, with arms outspread holding weights, by bringing the arms together above the chest. This is a compound exercise for the pectorals. Other muscles worked include deltoids, triceps, and forearms. Equipment: dumbbells, cable machine or "pec deck" machine.
Flyes are used to work the muscles of the upper body, primarily the sternal head of the pectoralis major. Because these exercises use the arms as levers at their longest possible length, the amount of weight that can be moved is significantly less than equivalent press exercises for the same muscles (the military press and bench press for the ...
The longer the muscle is working, the more stenuous the exercise is going to be, so slowing down or pausing your reps can be a great tool for making a workout more difficult.