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Megan P.
Many FTMs envision having strong and well-defined upper body muscles to mark their successful transition. This is by no means a necessity, but the concept of engaging upper body workouts has gained popularity among the female to male trans people. Developed chest muscles can benefit trans men prior to upper body surgery by providing a foundation for muscle mass post-surgery. In addition, evidence suggests that a strong upper body will improve recovery from upper body surgery. A stronger upper body does not define a person’s masculinity in any respect. Still, if you are a transmasculine person looking to increase your muscle mass, various innovative fitness regimens could help you achieve your goals. This article is simply a guide to help you implement an appropriate workout routine to strengthen and grow your chest muscles.

Die Muskeln der Brust

Zu den drei grundlegenden Muskeln, die den Großteil der Brust ausmachen, gehören:
  • Serratus anterior
  • Pectoralis Major
  • Kleiner Brustmuskel
Ein eher unbekannter Muskel namens Subclavius dient als Hilfsmuskel und ist hauptsächlich an der Atmung beteiligt.

Der Große Brustmuskel

This muscle is assisted and supported by many smaller muscles, including the serratus anterior. The subclavius and the anterior and lateral deltoids stabilize the pectoralis major in its contraction during chest exercises like bench press and push-ups. The pectoralis major has two heads; both a clavicular head and a sternocostal head. As one head contracts, the other relaxes. They are therefore referred to as antagonistic. You can observe the clavicular head flexing the humerus (the upper arm bone) by raising your arm to the front. The same muscle is responsible for adducting the humerus inward to the midline of the body as well as rotating the arm. The sternocostal head functions to bring the arms back down from a flexed or forward position. This muscle is also involved in moving the arms in horizontal adduction and rotating the humerus.

Der kleine Brustmuskel

Die Aufgabe des Pectoralis minor besteht darin, das Schulterblatt zu stabilisieren. Dies geschieht durch eine Bewegung, die als Protraktion des Schulterblatts bezeichnet wird, bei der der kleine Brustmuskel das Schulterblatt nach vorne und nach unten zum Brustkorb zieht.

Der vordere Serratus

This muscle implants on the medial border of the shoulder blade and have a kind of sawlike implantation into the first eight ribs. The serratus anterior muscle stabilizes the torso and secures the shoulders during pushing movements in a workout. Many people put a great deal of emphasis on training the major muscles like the pectoralis major in preparation for top surgery or simply to enhance chest muscles. Although this is important, many other crucial muscles in the back, shoulders, and arms go a long way in maintaining a healthy posture and improving your balance. Top surgery is, in fact, major surgery and requires an appropriate preparation period and a time to rest and recover. Exercise can do wonders in easing this process.

Dos and Don'ts beim Oberkörpertraining


  • Übertreiben Sie es nicht
The chest is a relatively straightforward muscle group compared to some more complex groups found in the back. Therefore, it does not need to be exhausted more than twice a week. Training in moderation is a smart guideline to stick to, especially in preventing injury. You can isolate muscles based on your desired outcome by adjusting your workouts to be more strenuous upper and lower pecs. To get the best results, you don’t need to go overboard. Later in this article, we will explore some helpful training suggestions to implement in your muscle growth journey.
  • Schlechte Form und zu viel Gewicht
Your objective should always be quality over quantity. Maintaining a good form is by far the most important thing to keep in mind when training. If you are just starting out, train with lighter weights and pace your sets as to not put unnecessary stress on your muscles. We tend to find creative ways to “cheat” as the body tires. Any qualified personal trainer would agree that it is wise to rather halt an exercise than cheat to finish all your reps. An example of cheating is when you are training on the bench press, and you start wiggling your body and lifting your legs to get the weight up. This disrupts your symmetry and is likely to hurt a muscle in the process. Cheating won’t challenge your muscles as much as you would like to, so there is really nothing to gain from it. Performing a basic bench press in good form is simple. Be sure to set the bar at the proper height, keep your back flat on the bench and your feet flat on the ground. The way you grip the bar will contribute to which muscles you will activate. A wide grip targets the pecs, but be cautious not to injure your shoulder joint. The key is to stick to slow and controlled movements and maintain the tension at a manageable level. Lift the bar and slowly lower it to your chest in a straight line toward your nipples. If everything feels balanced, you are doing it right. Despite what many bodybuilders claim, try to avoid flaring your elbows outward as it increases the risk of injuring your shoulders. Focus on keeping your core tight and pause for a second before lifting the bar back up. Be sure to keep your elbows unlocked as you ascend.
  • Seien Sie vorsichtig bei einem Impingement der Schulter
Chest exercises are known to cause various shoulder injuries ranging from frozen shoulder to tearing the bicep tendons. You should stop training the moment you feel unhealthy tension or pain in your shoulders as to not further advance the damage. Putting too much focus on chest-focused weight lifting and neglecting your back muscles is a sure way to injure your shoulders. Four muscles along your shoulder blade collectively form the rotator cuff. These muscles move the scapula, assist the arm’s rotation, and stabilize shoulder movement. The shoulder joint is very unstable the rotator cuff ensures the humerus stays in its socket when you move your upper arm across the body. Evidently, the rotator cuff is significant in maintaining controlled movements and preventing shoulder impingement. It would be wise to train your back twice as often as your chest to ensure balance and stability as you build muscle.


  • Starte leicht und verbessere deine Form.
The most frequent injuries result from training too heavily and too quickly before laying a foundation for a good technique. Staring off with body weight exercises like push-ups and pull-ups will help strengthen your chest muscles before moving on to the move advanced workouts. Try various different exercises to determine your weak areas and rather complete more repetitions if you are new to chest exercises. Whether you bench press or shoulder press, start with dumbbells first. Dumbbells are great for developing unilateral strength and stabilizing the smaller muscles involved in chest work. Start with a weight that you can comfortably complete up to 20 reps with and challenge your muscles without sacrificing good form. As you get stronger, you will be able to complete more reps and eventually move on to fewer repetitions with more weight.
  • Integrieren Sie verschiedene Übungen
Implement a variety of exercises and variations to get the most out of your workout. Some exercises are popular for a reason, and slightly altering your form could target a whole new muscle and define your chest and surrounding muscles all the more. Never underestimate the value of a proper push-up session. Push movements, in general, are valuable in any workout as it not only isolates your chest but also engage your biceps, core, back, and shoulders. When doing push-ups, keep your arms shoulder-width apart and your palms facing flat down and pointing forward for the standard version of a push-up. You can target different areas of your chest by turning your hands with your palms facing slightly outward or inward.
  • Gönnen Sie sich Erholungstage.
Your muscles need rest for them to accumulate sufficient protein for growth. Resting days are just as important as training days. Your muscles grow when their fibers are torn and regenerate repeatedly. They become more resilient and will eventually be able to endure much tougher gym sessions with decreased risk of injury. A good rule to adhere to is resting for one day after two days of training. Listen to your body, especially if you have undergone surgery as part of your medical transition. It is very easy to get overeager and end up putting a damper on the final results just because you pushed yourself too hard.
  • Niemals den LEG Day auslassen!
There is nothing worse than a man with a buff and well-defined upper body, but his legs barely fill his pants. In the days when your chest is recovering and feels sore, focus on your legs. Strengthening your lower body has many benefits, such as improving your posture and complementing your hard-earned upper body. Implement exercises like deadlifts, lunges, and squats about twice into your weekly workout routine. Lower body workouts tend to burn many calories and engage various muscles in your back and core.

Was Sie essen sollten, um Ihre Brust zu definieren

Protein, protein, protein! Consume an adequate amount of protein-containing foods to give your muscles everything they need to grow and recover. If your body is wanting, it will start breaking down your muscles to utilize energy. To make things easier, purchase a quality protein supplement, but be wary of consuming too many other unnatural substances that will only set your health back. It is actually very simple to follow a well-balanced diet that will help you gain muscle. Include a variety of foods such as fruit and vegetables, whole grains, and protein sources to get the best results. If you are unsure about portions sizes, it is best to consult a dietician on what would support your body best. When you consume a large amount of protein, your muscles can only grow. Those engaging in resistance and weight training are advised to consume around 2 grams of protein per one kg of body weight daily.

Top 5 der besten Brustübungen

1.) Liegestütze

  1. Beginnen Sie auf Ihren Händen und Knien und erheben Sie sich in eine Pflanzenposition. Halten Sie Ihre Wirbelsäule gerade und Ihren Kern fest.
  2. Beugen Sie Ihre Ellbogen in einem Winkel von fünfundvierzig Grad und senken Sie Ihre Brust langsam auf den Boden. Konzentriere dich darauf, deinen ganzen Körper gerade und kontrolliert zu halten.
  3. Versuchen Sie, so tief wie möglich zu gehen, ohne das Gleichgewicht oder die Form zu verlieren. Versuche, deinen Körper auf den Boden zu legen, bevor du dich wieder hochdrückst, wenn du gerade erst anfängst.
  4. Drücken Sie Ihren Körper nach oben, bis Ihre Arme gerade sind. Konzentrieren Sie sich auf die Ausrichtung Ihres Beckens und Ihres Rückens.
  5. Wiederholen Sie diese Aktion 10-20 Mal und vervollständigen Sie 3 Sätze.
  6. Denken Sie daran, Ihre Knöchel, Hüften und Schultern in einer geraden Linie zu halten. Wenn sich diese Bewegung zu anstrengend anfühlt, versuchen Sie, sie auf den Knien statt auf den Füßen auszuführen.

2.) Flachbankdrücken

  1. Legen Sie sich flach auf den Rücken auf die Bank, die Knie gebeugt und die Füße flach auf dem Boden. Greifen Sie die Langhantel oder Kurzhanteln fest und heben Sie das Gewicht vom Gestell.
  2. Bewegen Sie die Stange in einer geraden Linie nach oben und senken Sie sie mit in einem 45-Grad-Winkel gebeugten Ellbogen wieder ab.
  3. Halten Sie unten eine Sekunde inne und wiederholen Sie die Bewegung.
Diese Übung erfordert eine Flachbank und eine Langhantel oder Kurzhanteln, denen Sie in einem Fitnessstudio begegnen werden.

3.) Kabelkreuzung

  1. Beginnen Sie in Position an einer Kabelmaschine oder einem Overhead-Widerstandsband mit einem moderaten Gewicht, das Sie herausfordert, während Sie Ihren Körper trainieren, um eine gute Form beizubehalten, während Sie die Bewegung ausführen.
  2. Greifen Sie die Griffe oder das Band und halten Sie sie vor Ihrer Brust,
  3. Spannen Sie Ihre Muskeln an und ziehen Sie die Griffe auf Höhe Ihres Bauchnabels nach unten und vorne. Wenn Sie Ihren Serratus anterior anspannen möchten, kreuzen Sie die Hände der Maschine oder des Bandes.
  4. Halten Sie es dort in einer angespannten Position und entspannen Sie sich langsam, um Ihre Hände wieder in die Ausgangsposition zu bringen. Denken Sie daran, Ihre Füße fest aufzusetzen und nicht zu Ihren Fersen und Zehen zu schwanken, während Sie diese Übung durchführen.
  5. Beginnen Sie mit etwa 10 Wiederholungen und vervollständigen Sie 3 Sätze.

4.) Widerstandsband-Pullover

  1. Bindet Ihr Widerstandsband an eine solide Struktur und legt sich flach auf den Rücken, wobei Ihr Kopf zum Ankerpunkt zeigt.
  2. Halten Sie das Band über den Kopf und achten Sie auf einen leichten Widerstand. Halten Sie Ihre Handflächen voneinander weg und richten Sie Ihre Daumen zum Himmel.
  3. Achten Sie auf einen festen Kern und gerade Ellbogen, während Sie das Band zu Ihren Hüften ziehen, bevor Sie langsam die Ausgangsposition wieder einnehmen.
Diese Übung ähnelt stehenden Latzügen, konzentriert sich aber stattdessen darauf, deine Brustmuskeln zu isolieren.

5.) Brustdip

  1. Stellen Sie sich an einer Tauchstation im Fitnessstudio zwischen zwei Barren und fassen Sie die Stangen mit den Handflächen nach innen.
  2. Heben Sie Ihren Körper an, indem Sie in Ihre Hände drücken und Ihre Ellbogen strecken.
  3. Senken Sie Ihre Brust langsam in Richtung Ihrer Hände, halten Sie inne und wiederholen Sie die Übung.
  4. Versuchen Sie, ungefähr 3 Sätze mit 10 Wiederholungen zu absolvieren.

Abschließende Gedanken

Apart from chest work, alternative exercises like upright rows, curling your biceps, and tricep extensions are worth exploring to get that genuinely “full” look and strengthen all your upper body muscles. Whatever your goal may be, a strong upper body is beneficial in so many respects. From improving your posture to increasing your upper body muscle mass, a strong chest will contribute to your overall health and body confidence. Remember to always warm up before starting your workout and have a thorough stretch afterward. Stay focused, and enjoy the results! ‍‍Read more: MTF DIÄT: Häufige Bedenken und Lösungen Ernährung und Bewegung für Transmenschen Planung von übergangsorientierten Workouts für Transfrauen
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