Weight Training for Football Fitness - Chest

The muscles in the chest area help maintain posture and aid the spinal muscles performing bending and twisting movements, however they also aid the body in completing other necessary tasks, such as breathing, coughing, sneezing, laughing, and sighing. The main muscle in the chest is the pectoralis major and it can be found at the front of the chest, it is divided into two parts; an upper and lower part. This muscle is used when you bring your arms across the chest, raise and lower the arms and to rotate the arms. The upper part will raise the arm, while the lower part will pull it down.

Chest exercises that involve pushing the weight away from the body (presses) work the pectoral muscles, anterior deltoids and the triceps. While exercises that pull the weight from outside the body inwards (flyes) work the pectoral muscles and help define the middle of the chest (the area between the two groups of muscles).

Exercises:

Peck Dek
Cable Cross Press
Cable Cross Flyes
Dips
Chest Press Machine
Dumb-Bell Press
Flyes
Press Up
Olympic Bar Press
Smith Machine Press