Fix your posture with these 5 exercises
What's the story
The sternalis muscle, a rarely mentioned but important muscle situated near the sternum, contributes significantly to chest movement and stability.
By strengthening this muscle, you can enhance your posture and even your breathing capacity.
This article presents five effective exercises to tone and strengthen your sternalis muscle without the need for any fancy equipment.
Push-ups
Push-ups: The classic strengthener
Push-ups are a basic but highly effective exercise for the chest, including the sternalis muscle.
Begin with two sets of 10 push-ups, ensuring proper form by keeping your body aligned from head to heels.
Slowly build up the number of sets as your strength increases.
This exercise not only targets the sternalis but also involves the core muscles, offering a complete upper-body workout.
Chest press
Chest press: Targeted muscle engagement
Dumbbell chest presses isolate the chest muscles adjacent to the sternalis.
Lie on your back with a dumbbell in each hand, arms extended overhead.
Lower them to chest height, then press up to complete one repetition.
Begin with three sets of eight repetitions, selecting weights that are difficult but allow you to maintain good form throughout each set.
Cable cross-over
Cable cross-over: Enhancing definition
The cable cross-over is excellent for sculpting the chest muscles.
Stand between two high-set cable machines, holding a handle in each hand.
Hinge forward slightly, draw your hands together at waist height, then return to the start for one rep.
Three sets of 12 reps each session will effectively tone this area.
Butterfly stretch
Butterfly stretch: Promoting flexibility
Flexibility is as important as strength training.
The butterfly stretch is great for opening up the chest and sternalis muscles, improving mobility and decreasing the risk of injury.
Sit on the floor with your feet together and knees apart. Use your elbows to press your knees down until you feel a stretch in your chest.
Hold this position for 30 seconds. Do it three times.
Plank variations
Plank variations: Core and chest synergy
Planks are great for core strength, but by tweaking them a bit, you can also work on your sternalis muscle.
Start in a regular plank, then roll into a side plank on one arm.
Raise or extend your other/free arm straight up i.e. towards the ceiling, or keep it on your hip.
This move not only challenges your core, but also targets the sternalis muscle and the stabilizers around it.