Fitness Related Concepts Chest and Shoulders

¶ … Upper Body Strength

Exercise is vital to maintenance of good physical health. Upper body strength is of particular importance because it aids in allowing us to breathe properly and maintain healthy lungs. Exercises, such as, breathing control work by relaxing the upper chest and shoulders is a prime example of this. This exercise allows the individual to use "the diaphragm more efficiently by consciously allowing the abdomen (tummy) to move out as you breathe in, rather than allowing it to be sucked inwards." ("Exercise and the Lungs")

The purpose of the chest muscles is to move the arm and shoulder diagonally over the front of the body. The purpose of shoulder muscles is to allow the upper arm to be raised in the front and upward positions. Exercising of the shoulders and chest can improve the body's range of motion and posture. Additionally exercising the shoulders and chest can reduce fatigue and stiffness in the muscles.

Now let's discuss some of the exercises that can be done to strengthen the chest and shoulders. Remember to always consult a physician before starting any exercise regimen to ensure that there are no underlying health conditions that may be affected by exercise. We will begin with shoulder exercises and then review chest exercises. Please pay close attention to instructions to prevent injuries.

Shoulder Exercises

Arnold Press

The first exercise that we are going to attempt is the Arnold Press which may be performed while standing or sitting.

Begin by putting a dumbbell in both hands. ("Arnold Press")

Curl the dumbbells up to a position near your shoulders (palms should be facing you)..("Arnold Press")

Exhale as you press the weight straight overhead while slowly turning the dumbbells so that your palms face away from your body when your arms are fully extended." ("Arnold Press")

Lower the weight slowly while at the same time rotating the dumbbells back toward your body and down to the starting position. Repeat.("Arnold Press")

Front Dumbbell Raise

While Standing. hold the dumbbell with an overhand grip so your palms are facing down.("Front Dumbbell Raise")

With straight arms, alternately raise each dumbbell until it reaches eye level. ("Front Dumbbell Raise")

Pause for a moment, and then lower the dumbbell with control. Repeat. ("Front Dumbbell Raise")

Chest Exercises

Incline Dumbbell Bench Press

Lye on an incline bench, hold dumbbells with a wider-than-shoulder-width overhand grip (your pinkie should be away from your body). ("Incline Dumbbell Bench Press")

Place feet flat on the floor and keep "your head, back and hips pressed against the bench at all times." ("Incline Dumbbell Bench Press")

Then, press upward toward the ceiling until your arms are extended fully. ("Incline Dumbbell Bench Press")

Slow down while lowering the dumbbells until they reach the height of your chest. Repeat. ("Incline Dumbbell Bench Press")

Dumbbell Flyes

Sit on the edge of a bench with the weights placed on thighs. ("Dumbbell Flyes")

Lie down while keeping the dumbbells close to your chest. Make sure you are firmly seated. Also keep your shoulders and hips on the bench and your feet planted on the floor. ("Dumbbell Flyes")

Then "push the weight up using a "pressing like" motion with your palms facing each other." ("Dumbbell Flyes")

Then, slowly lower the dumbbells with your elbows slightly bent, to a horizontal plane even with the bench. Stretch your pecks, but don't lower the weights all the way down to the floor, because it may cause injury. ("Dumbbell Flyes")