Which exercises can help strengthen the chest muscles?

Question

Hello doctor,

I have left pectoral pain. The pain and tightness are there during shoulder extension and chest pressing movements. The first time the pain started while playing volleyball while extending and swinging the arms. The next time the pain was at the bottom during barbell bench. How should properly rehabilitate and strengthen the chest muscles?

Answer 1

Hello,

Welcome to icliniq.com.

My suggestions are,

Work your chest muscles more often a week using the exercises on the following slides.
If you choose to create your chest routine that seriously maximizes muscle growth.
Do multiple sets per exercise
Perform some sets to muscle failure.
Make sure your exercises are varied in a multiplanar, multiangled fashion to ensure the most stimulation of all muscle fibers.
Employ a repetition range of 6 to 12 per set.
Use rest intervals of 60 to 90 seconds between sets.
Complete concentric repetitions at fast to moderate speeds (one to three seconds) and eccentric repetitions at slightly slower speeds (two to four seconds).
The sweet spot is a total of five sets with a compound movement. You can also consider adding a finisher after each workout, like a few sets of cable crossovers, pec deck, pushups, wide-grip dips, or racked kettlebell carries to failure.

Remember that building your chest muscles can make you appear more prominent and stronger. Your grip strength, core, and glutes are far more important for developing maximal strength, power, and function. Do remember to do deep breathing exercises, swimming, and spirometry. They help increase breath flow free.

Thank you. Stay safe.