Gravity-Assisted Pectoral Exercise

Any time you lift your body or a weight, you’re pushing against the Earth’s gravity. Some exercise machines with pulleys will partially offset gravity, but you can do numerous body-weight or free-weight chest exercises in which you and gravity go one-on-one. To strengthen the pectoral muscles in your chest by resisting gravity, choose from a variety of activities you can perform at home or the gym.

  1. Bench Press

    • The barbell bench press is the best chest exercise, according to a 2012 American Council on Exercise study. Perform a standard bench press by lying face up on a bench, holding the barbell above your upper chest, then pressing it up above your eyes before returning it to the starting position. Remember that you oppose gravity in both directions. Gravity tries to pull the barbell down as you’re lowering the weight, so bring it down slowly and smoothly to oppose gravity for longer, thereby gaining the maximum benefit from the exercise. You can also perform the activity on an incline bench to target your upper pecs, or a decline bench to focus on your lower chest.

    Flyes

    • Flyes are the second-most effective free-weight chest exercise, according to the ACE study, particularly when you do the activity on an incline bench. Rest your back on the bench and hold a pair of dumbbells above your upper chest with your palms facing each other. Flex both elbows, then lower the weights until you feel a stretch in your chest and shoulders, while maintaining the bend in your elbows throughout the exercise. Return to the starting position to complete one repetition. The gravitational principles that apply to the bench press also hold true for flyes -- descend slowly so gravity offers the maximum possible resistance. You can also do flyes on flat or decline benches.

    Pushups

    • Pushups aren’t the most effective exercise for isolating your chest muscles, because your arms, shoulders and back assist with your movements and other muscles are engaged as stabilizers. The pushup serves best as part of an overall fitness routine. The pushu, however, is also a good example of an exercise in which you can use gravity to increase or decrease the intensity on your chest. According to a 2011 study in the “Journal of Strength and Conditioning Research,” you lift 64 percent of your body weight with a standard pushup, for which your feet and hands are all on the floor. The intensity decreases to 41 percent if you set your hands on a surface that’s 24 inches high, because you’re not fighting as much gravity. If you raise your feet by 24 inches, gravity’s resistance increases and you’ll handle 75 percent of your body weight. As with free-weight exercises, descending slowly lets gravity offer the maximum possible resistance during pushups.

    Considerations

    • Consult your physician before you start any new exercise routine, especially if you’ve been inactive or have any health concerns. Warm up before any exercise routine by performing five to 10 minutes of light cardio. Follow your warm-up with dynamic stretches to loosen your muscles, such as horizontal arm swings to stretch your pecs. Stop doing a chest exercise if it causes you pain. Use a spotter whenever you lift weights above your body.