Intermediate-level exercise targeting chest and back muscles. Requires weight bench and dumbbells. Best performed with lighter weights initially
Wide pushups engage chest and shoulders more than standard pushups. Flat floor with rug or mat is ideal for proper form. Place palms 3-6 inches wider than shoulder width. Keep feet together and toes curled on floor
Largest muscle of anterior chest wall, located beneath breast tissue. Consists of clavicular and sternocostal heads. Originates from clavicle, sternum, and superior six costal cartilages. Inserts into crest of greater tubercle of humerus
Targets chest muscles (pecs) and back muscles (lats). Also engages triceps, deltoids, and serratus anterior. Muscle activation depends on individual anatomy
Dumbbell pullover primarily targets chest pectoralis major. Exercise also works back latissimus dorsi muscles. Pullovers engage triceps and serratus anterior muscles
The pectoralis major covers the anterior chest wall and forms part of the chest contour. It spans from sternum and clavicle to upper humerus. Divided into clavicular and sternal heads that converge at humerus' bicipital groove