The Gym No0b’s Most-Used Body Positions: The “Chest-Out”

backmuscles

Good evening fellow muscleheads!

One of the most used positions at the gym, from personal experience and watching countless people lifting the right and wrong way, is the “chest-out”, as I’d call it.

I begin with the chest-out because it can easily be practiced in a standing stance and is easily the best posture to work out most of your muscle groups when mastered in standing, sitting, even lying positions. For those of you who hire trainers or at one point had a basic workout orientation with one, the call “chest out!” can easily be recognized as one of the most common corrections instructed by a trainer. So let me begin by listing down the most probable situations a trainer would correct one’s posture.

The following are examples of different muscle group workouts that utilize such a position:

1) Triceps – Cable Bar Extensions

2) Biceps – Full Barbell Curls

3) Shoulders (Front Delts) – Straight-arm Cable Rope Front Raise

4) Chest (Upper) -Inclined Dumbell Flyes

5) Back (Lats) – Seated Cable Rowes

6) Weighted Squats or Lunges

A lot of people slouch their shoulders forward, especially for pull-down motions done mostly by the triceps. This, of course, focuses the weights not only on your triceps but on your shoulders as well. This is something that we do not want happening, since it takes away the focus of such isolation exercises from the triceps, or any other group you’re focusing on.

So Tip #1: Don’t slouch forward, but instead, bring your shoulders back, keeping the lats squeezed together.

Some people would think that this position strains the back muscles, but in truth, the back muscles are the most utilized muscle group for almost all bodily activity, especially balance. If the back starts to hurt while doing exercises such as those listed above, then chances are that means the back needs a bit more training to gain that balance and support it should provide. To do this, another important tip is to follow the contours of your back so as to keep your body stabilized.

We can take Tip #2 from the last statement above: Keep your back arched inward and not curved outward.

This back position is emphasized to avoid injury and actually utilize the support the whole back provides. And now since we have the back all fixed up, it’s natural for the chest to actually pop forward! And there’s just one last tip to finish of any position calling for the “chest-out” posture.

Tip #3: Keep the neck back and shoulder muscles tense.

This part naturally flexes the pecs in a way that promotes emphasis on the chest. As imagined from these tips, almost all muscle groups are at work in keeping such a posture, and are thus prompted for isolation exercises. And this is exactly what we want, that muscles be ready for pumps and fast blood-flow during a workout.

‘Til the next Position! Later!

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