It's not just about lifting heavier weights.
podcast. This can add to that hunched-over posture, as well as limit your range of motion when pressing weight overhead. Plus, if your pecs are tight, your other muscles—like your traps—have to work harder, Darbouze says.When your pecs are functioning properly, though—not too tight, and able to move smoothly through their full range of motion—they help your body stay upright and not pull forward, Miranda says.
—“being upright is more applicable to everyday function, because now you have to use your core and legs to stabilize,” she says—and a push-up., owner of Strong with Sivan, in Baltimore, MD, recommends doing a modified version with your hands elevated rather than dropping to your knees. As for how to implement these pec exercises into your routine? Unless your goal is to build maximum muscle on your chest , you don’t need a separate day dedicated to chest exercises, says Fagan. Instead, shoot to incorporate pec exercises and pushing exercises into your regular workouts.
But you can injure your pecs if you try to lift too-heavy weight while your form is off, especially if your shoulders are in a shrugged position. This messes with your body’s alignment, which puts your muscles at a disadvantage, making them weaker. You can also tear your pec if you let your elbows fall too far past your body during a chest press, says Miranda, since this puts your pecs under a lot of stress.
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