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HomeHealth articleschest workout in athletesWhat Are the Advantages of Chest Workout in Athletes?

Advantages of Chest Workout in Athletes

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Chest exercises help to build strong chest muscles that give more strength to lift heavy objects. Read below to learn more.

Medically reviewed by

Shakti Mishra

Published At January 18, 2023
Reviewed AtFebruary 23, 2024


The chest muscles comprise the pectoralis major and minor muscles. The pectoralis major muscle is thick and occupies the major part of the chest muscles, whereas the pectoralis minor is thin and lies under the pectoralis major muscles. Chest exercises help these muscles to be stronger and maintain a healthy body. The most important and easiest way of chest exercising is doing push-ups, as no equipment is needed.

What Are the Types of Chest Exercises?

The types of chest exercises are as follows:

1) Aerobic Exercise:

  • This includes jogging, cycling, walking, swimming, stair climbing, rowing, and aerobic dancing.

  • The individual must do this exercise for at least twenty to thirty minutes regularly for at least five to seven days per week with increased intensity.

2) Resistance Training:

  • This includes elastic bands, hand weights, and weight machines.

  • The individual must do two to three sessions a week.

Duration: Repeat fifteen times; one to two sets of eight to ten different exercises with moderate intensity for both upper and lower body.

What Are the Important Chest Exercises for Athletes?

1)Chest Press:

The individual should lie on the floor with a dumbbell in each hand. First, they should position the dumbbells such that they are placed on the shoulders. Then hold the upper arm at forty-five degrees to the body and elbows in front of the shoulders. Then push the dumbbells away from the body and upwards over the chest. Finally, contract the muscles while lowering the dumbbells back to the original position. The benefits of chest press include


The person should lie on the floor with the face facing the floor and arms at the sides. Then, place the palms facing downwards below the shoulders. The leg weight should be exerted on the shoulders. Then, lift the body a few inches off the floor and hold for a few seconds. The body should be parallel to the floor. Later, return to the original position gradually.

3) Barbell Bench Press:

It is a vital chest exercise. It helps in building chest muscles. The individual should perform this exercise at the start of a heavy workout regimen.

4) Shoulder Tap Push-Ups:

The first step is to be in the push-up position. The person should inhale while lowering down by bending the elbows to the chest. While pushing up, one should exhale. Then, the right hand should tap the left shoulder. Repeat by doing with the left hand. The individual should perform this for thirty seconds.

What Are the Exercises for Chest At Home?

Exercises for a chest that an individual can do at home are as follows:

  • Dumbbell Chest Press: An individual should lie on the floor with a dumbbell in each hand. They should extend their arms straight up, lower the dumbbell to the sides of the chest and then press them back up.

  • Push-Ups: Place hands on the floor and lower the body towards the ground by bending the elbows. Push back up to the starting position. Keep the body in a straight line throughout the exercise.

  • Chest Squeeze: An individual should hold a pillow or a ball between their hands. They should squeeze a pillow or a ball. This will engage their chest muscles.

What Are the Exercises for Flat Chest?

Exercises for a flat chest are as follows:

  • Push-ups.

  • Barbell bench press.

  • Chest squeeze.

  • Chest Dips: An individual should use parallel bars and lower their body by bending elbows. Then, they should push back up to work the lower part of the chest.

What Are the Most Important Benefits of Doing Chest Exercises?

  • Improves Posture: The pectoralis group of muscles helps to maintain a good posture in the back and shoulder muscles and also stabilizes shoulder joints.

  • Better Breathing: The pectoralis muscles are attached to the ribs, which expand while breathing. Chest exercises not only strengthen and lengthen the cardiac muscles but also help in deeper breathing.

  • Breast Support: Chest exercises will help build muscle around the breast tissues that aid in supporting and lifting heavy objects.

  • Everyday Activities: Doing chest exercises helps in everyday activities like lifting, squeezing, holding, and pushing.

  • Whole Body Workout: Doing exercises for the chest not only strengthens these muscles but also helps strengthen the muscles at the back, abdominal muscles, and muscles of the thigh.

  • Building Body and Strength Mass: Dumbbell press and overhead dumbbell press help to build and strengthen the mass of the body.

  • Effective Choice for Cardio: Doing overhead press exercises proves to be a good cardio workout. It also helps to burn calories.

  • Strengthening Muscles: Doing chest exercises not only strengthens the chest muscles but also helps to build the back muscles.

  • Builds Athletic Power: Doing chest exercises not only builds but also strengthens the chest muscles, thereby helping athletes perform their physical activity.

  • Engages Abdominal Muscles: Doing exercises with a stability ball helps build the abdominal muscles.

  • Engages Pectoralis Muscles: Doing chest exercises not only strengthens the pectoralis muscles but also helps in toning them.

  • Strengthens the Shoulders: Doing chest exercises regularly will strengthen the deltoid muscles, thereby preventing the shoulder from injuries.

  • Improves Blood Circulation: Doing repetitive push-and-pull workouts with dumbbells and presses improves blood circulation.

What Are the Benefits of Doing Aerobic Exercises for the Chest?

  • Increases serum good cholesterol levels.

  • Reduces serum bad cholesterol levels.

  • Reduces obesity.

  • Reduces blood pressure.

  • Maintains blood glucose level.

  • Reduces stress.

  • Helps in habit cessation (smoking).

  • Improves skin rejuvenation.

  • Reduces inflammation.

  • Improves blood viscosity.

  • Improves quality of life.

  • Reduces morbidity and mortality.

What Are the Guidelines to Be Followed While Doing Chest Exercises?

  • A three-minute slow walk with a moderate speed and then a gradual increase is advised. Slow down the speed in case of breathlessness.

  • For the first time, the individual must walk for five to ten minutes, and then a gradual increase of one to two minutes daily is advised. Later, thirty to forty minutes of walking daily is essential with appropriate rest. Then, gradually reduce the speed and cool down at the end of walking.

  • After exercise, it is not recommended to lie down immediately.

  • Walking near the living area will make it easier for the individual to return home once after completing the exercise.

  • Choose aerobic exercise like swimming, jogging, and walking outside or on the treadmill.

  • Before doing weight-lifting exercises, getting an opinion from the physician is important.

  • Regular exercise is mandatory.

  • If the individual experiences breathlessness that does not resolve within fifteen minutes, then they should stop walking, take a rest, and consult the physician immediately.

  • Should make a habit of exercising at the same time every day.


Doing regular chest exercises keeps the muscles toned and helps to maintain proper body weight as calories are burned out during physical activity. Exercising with lighter weights tones the chest muscles, whereas doing with heavier weights will give shape to the muscles. Stronger chest muscles allow individuals to perform better in sports and everyday activities.

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Shakti Mishra
Shakti Mishra



chest workout in athletes
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