Chest
Warm-up
✅ Improves mobility and range of motion in shoulders, spine, hips, neck, elbows, and wrists.
✅ Reduces muscle and joint stiffness, promoting a more upright and functional posture.
✅ Facilitates proper execution of exercises like push-ups and planks by allowing freer and safer movement.
✅ Improves coordination between joints and activation of stabilizing muscles, preventing compensations.
⚠️ Moving too fast without control, reducing the effectiveness of the exercise.
⚠️ Forcing range of motion, causing pain or excessive joint tension.
⚠️ Using bouncing to gain range instead of smooth movement.
⚠️ Misaligning the torso or head, especially in neck and spine exercises.
⚠️ Keeping shoulders raised and tense during shoulder mobility exercises.
💡 Good mobility in the shoulders, spine, and hips improves rib mechanics and scapular control, promoting more efficient breathing and a more comfortable chest in motion.
💡 Improves thoracic posture and muscle symmetry, reducing the tendency to hunch over.
💡 Promotes proper activation of the serratus anterior and scapular stabilizers, essential for people with pectus.
💡 Reduces accumulated tension in the neck and wrists, making training more comfortable and safe.
1st exercise
Benefits ▶
✅ Improves mobility and range of motion in shoulders, spine, hips, neck, elbows, and wrists.
✅ Reduces muscle and joint stiffness, promoting a more upright and functional posture.
✅ Facilitates proper execution of exercises like push-ups and planks by allowing freer and safer movement.
✅ Improves coordination between joints and activation of stabilizing muscles, preventing compensations.
Common mistakes ▶
⚠️ Moving too fast without control, reducing the effectiveness of the exercise.
⚠️ Forcing range of motion, causing pain or excessive joint tension.
⚠️ Using bouncing to gain range instead of smooth movement.
⚠️ Misaligning the torso or head, especially in neck and spine exercises.
⚠️ Keeping shoulders raised and tense during shoulder mobility exercises.
Why it’s good for pectus ▶
💡 Improves scapular control and mobility, key for a more stable thoracic posture.
💡 Promotes activation of the serratus anterior and stabilizing muscles, essential for people with pectus.
💡 Reduces neck and shoulder compensations, helping to better distribute load during pushes.
💡 Prepares the body for more demanding exercises like planks and full push-ups.
2nd exercise
✅ Strengthens chest, triceps, and shoulders; the core keeps the body aligned. The knee version allows technique refinement.
✅ Good range improves shoulder mobility and scapular control.
⚠️ Hips too high or low, hands too far forward/apart, elbows flared, partial range or bouncing, holding your breath.
💡 Improves pushing strength and shoulder stability. The slight final protraction activates the serratus and helps achieve a more open posture.
3rd exercise
Benefits ▶
✅ Strengthens chest, triceps, and shoulders; the core works in anti-rotation.
✅ Improves coordination and stability in unilateral support.
✅ With knees: less load, more control.
Common mistakes ▶
⚠️ Rotating the torso when touching.
⚠️ Excessive hip swinging.
⚠️ Not extending the arms before the tap.
⚠️ Head out of alignment.
⚠️ Forgetting to breathe.
Why it’s good for pectus ▶
💡 Combines push + core stability, promoting sternum alignment.
💡 Improves scapular control and side-to-side symmetry.
💡 Strengthens the activation of stabilizers that help protect the rib cage.
4th exercise
Benefits ▶
✅ Strengthens chest, triceps, and core.
✅ Improves shoulder and thoracic spine mobility.
✅ Strengthens scapular control and lumbopelvic stability.
Common mistakes ▶
⚠️ Poorly aligned back (arched lower back or hunch).
⚠️ Hips rising or dropping suddenly.
⚠️ Hands out of shoulder line.
⚠️ Movement too fast without control.
Why it’s good for pectus ▶
💡 Promotes thoracic mobility in slight flexion and extension.
💡 Activates the serratus anterior and stabilizing muscles while holding the plank position.
💡 Helps improve posture and symmetry in the front area of the torso.
5th exercise
Benefits ▶
✅ Strengthens chest, triceps, and core with a stability challenge.
✅ Improves arm-leg coordination while maintaining the plank.
✅ Activates glutes and lower back to stabilize the hips.
✅ Increases shoulder stability in partial unilateral support.
Common mistakes ▶
⚠️ Rotating the torso when lifting arm or leg.
⚠️ Losing neck alignment (looking forward or letting the head drop).
⚠️ Not completing the push-up before lifting limbs.
⚠️ Lifting without control and losing balance.
⚠️ Overloading the supporting hand and collapsing the shoulder.
Why it’s good for pectus ▶
💡 Improves scapular control and serratus activation in the pushing position.
💡 Requires balanced work between both sides of the body.
💡 The anti-rotation component helps keep the torso stable during effort.
1st exercise
✅ Mejora el control de escápulas y la postura. Aumenta la conciencia corporal (mover escápulas sin doblar codos) y refuerza la estabilidad de cuello y hombros. La versión con rodillas facilita aprender la técnica sin sobrecargar.
⚠️ Doblar codos, perder alineación de cadera, rango muy corto (sin retraer/protruir) y tensar el cuello mirando al frente.
💡 Activa el serrato anterior, ayuda a “abrir” hombros y mejora la estabilidad torácica. Prepara para empujes más exigentes.
2nd exercise
✅ Fortalece pecho, tríceps y hombros; el core trabaja anti-rotación. Mejora coordinación y estabilidad en apoyo unilateral.
Con rodillas: menos carga, más control.
⚠️ Girar el tronco al tocar, balanceo de caderas, no extender brazos antes del toque, cabeza fuera de línea, olvidar respirar.
💡 Combina empuje + estabilidad del tronco para mantener el esternón estable y alineado; mejora la simetría entre lados.
3rd exercise
✅ Fortalece pecho, tríceps y hombros; el core trabaja anti-rotación. Mejora coordinación y estabilidad en apoyo unilateral.
Con rodillas: menos carga, más control.
⚠️ Girar el tronco al tocar, balanceo de caderas, no extender brazos antes del toque, cabeza fuera de línea, olvidar respirar.
💡 Combina empuje + estabilidad del tronco para mantener el esternón estable y alineado; mejora la simetría entre lados.
4th exercise
✅ Fortalece pecho, tríceps y core mientras mejora la movilidad de hombros y columna. Entrena transiciones controladas (descanso → esfuerzo), coordinación y control postural.
⚠️ No estirar la espalda al volver, caderas que suben/bajan de golpe, manos fuera de línea de hombros, transiciones rápidas sin control.
💡 Abre y moviliza el pecho mientras mantiene el esternón estable en la transición. Favorece alineación torácica y simetría muscular.
5th exercise
✅ Fortalece pectorales, tríceps y core, añadiendo un reto de estabilidad y control.
✅ Mejora la coordinación y el equilibrio al integrar movimientos de brazo y pierna mientras se mantiene la postura de push-up.
✅ Activa glúteos y zona lumbar, ayudando a estabilizar la cadera.
✅ Incrementa la estabilidad de hombros al trabajar en apoyo unilateral parcial.
✅ Mejora la conexión entre tren superior e inferior, útil para movimientos funcionales y deportivos.
✅ Mejora la coordinación y el equilibrio al integrar movimientos de brazo y pierna mientras se mantiene la postura de push-up.
✅ Activa glúteos y zona lumbar, ayudando a estabilizar la cadera.
✅ Incrementa la estabilidad de hombros al trabajar en apoyo unilateral parcial.
✅ Mejora la conexión entre tren superior e inferior, útil para movimientos funcionales y deportivos.
⚠️ Girar el tronco al levantar el brazo o la pierna en lugar de mantenerlo estable.
⚠️ Perder la alineación del cuello mirando demasiado al frente o dejando caer la cabeza.
⚠️ No completar la flexión de brazos antes de elevar extremidades.
⚠️ Elevar la pierna o el brazo sin control, generando pérdida de equilibrio.
⚠️ Apoyar demasiado peso en la mano contraria, cargando el hombro.
⚠️ Perder la alineación del cuello mirando demasiado al frente o dejando caer la cabeza.
⚠️ No completar la flexión de brazos antes de elevar extremidades.
⚠️ Elevar la pierna o el brazo sin control, generando pérdida de equilibrio.
⚠️ Apoyar demasiado peso en la mano contraria, cargando el hombro.
💡 Combina fuerza de empuje con estabilidad anti-rotación, lo que ayuda a mantener el esternón alineado durante el esfuerzo.
💡 Refuerza la postura torácica al trabajar simultáneamente la apertura de hombros y la estabilidad del core.
💡 Favorece la simetría muscular al exigir control equilibrado entre ambos lados del cuerpo.
💡 Mejora la capacidad de estabilizar la cadera y el tronco, reduciendo compensaciones que puedan cerrar el pecho.
💡 Refuerza la postura torácica al trabajar simultáneamente la apertura de hombros y la estabilidad del core.
💡 Favorece la simetría muscular al exigir control equilibrado entre ambos lados del cuerpo.
💡 Mejora la capacidad de estabilizar la cadera y el tronco, reduciendo compensaciones que puedan cerrar el pecho.
Stretch
✅ Chest on column (arm extended and bent): stretches the pectoral, improves thoracic and shoulder mobility.
✅ Shoulder stretch: increases range and enhances scapular control for an aligned posture.
✅ Forearms (wrist flexors and extensors): releases tension from training/computer use and prepares wrists for solid support.
✅ Triceps: improves shoulder and elbow extension, useful for pushes and overhead work.
✅ The set of stretches facilitates cleaner technique in push-ups, dips, and presses by gaining range without compensations.
⚠️ Forcing the range until pain or tingling (shoulder, elbow, or wrist).
⚠️ Lifting the shoulder or rotating the torso during chest/shoulder stretches.
⚠️ Arching the lower back to “gain” range instead of moving the correct joint.
⚠️ Placing the wrist in uncomfortable angles or over-rotating it during forearm stretches.
⚠️ In triceps stretch, leaning the torso forward or misaligning the elbow with the shoulder.
⚠️ Bouncing or holding the breath instead of maintaining slow, controlled breathing.
💡 Pectoral stretching and increased shoulder mobility promote a more stable thoracic posture.
💡 Better scapular control helps keep the sternum stable and the shoulders aligned.
💡 Less tension in the forearm and triceps allows for pushing movements with greater comfort and control.
💡 With more range and control, pushing movements are performed with more symmetrical and safer technique.