Pectoral Exercises While Standing

Strong pectorals are important for athletes and anyone trying to stay in shape. They're a large muscle group that plays a role in you being able to exert power using your arms. Many pec-strengthening exercises are done horizontally on a mat or bench, or seated on an upright bench. However, there are benefits to pectoral exercises done standing as well.

  1. Benefits

    • If you're limited by pregnancy, you might not be able to do floor exercises for your chest, but you can still do them standing up. If you're trying to avoid a sweaty bench at the gym because you didn't bring your own towel, standing exercises can come in handy. Standing while lifting weights improves your balance and stability by recruiting the muscles you need to support yourself to do the exercise. For example, standing chest flies work not only your chest and arms, but also your abs and back as you work to keep your torso straight and motionless during the exercise. Your hips and leg muscles will also be recruited for stabilization.

    Exercises Without Equipment

    • To do push-ups against the wall for your chest muscles, place your hands on a wall at the level of your shoulders. Walk your feet back so that your body weight leans into the wall. Bend at the elbows and lower your upper body toward the wall until your chin almost touches it, then push up and repeat. You can also do isometric chest squeezes standing and without equipment. Place your palms together in front of your chest with your arms forming a 90-degree angle. Push your hands against each other to squeeze your chest muscles.

    Dumbbell Flyes

    • Chest flyes, also called the butterfly, can be done with dumbbells while you stand up straight with your feet hip-width apart. Hold your dumbbells together, palms facing each other, directly in front of your chest so that your arms are straight and parallel to the floor. Now slowly spread them apart out wide to your sides, then bring then back together to complete one rep.

    Machine Weight Exercises

    • To do standing chest flyes, you can also use cable weights as resistance instead of dumbbells. Grasp two opposing, high-pulley cable attachments with either hand. Bend your knees and elbows slightly to protect your joints. Bring the cable attachments together by contracting your chest muscles. Slowly return to your original position to complete one rep. You can also do assisted chest dips using a wide dip bar. Slowly bend your elbows to lower your chest. Push yourself back up to complete one rep.