Physiology of a chest lift

A big thanks to Lauren (not me, a different Lauren!) from the Bhuz forums for the great discussion about this very topic, which was what prompted this post to begin with!

Chest lifts involve a series of muscular engagements that seem entirely too tricky for the simple movements they create. I’ve seen a number of posts on a number of belly dance forums requesting advice on how to master chest lifts without relying excessively on actively inflating and deflating the lungs to achieve the move. Not only does inflating/deflating the lungs not give the most desirable effect, it can also result in the dainty dancer hyperventilating and passing out. That, needless to say, is NOT what we want!

One of the more common descriptions of the chest lift movement is to "push" the chest up using the upper abdominals. As discussed in the last post, this is impossible; muscles do not push. While we certainly want to maintain an engaged core in order to keep correct posture, attempting to push with the abdominals could actually result in a more strained chest lift What will happen when you engage your abs to "push" the chest is that the abs will contract, thereby making the muscles that are actually involved have to work harder to overcome the resistance of the rectus abdominis (the sheet of muscle that everyone wants to be a six-pack, a.k.a. "abs"). Let those abs relax, staying nice and supple to allow freedom of movement. The muscles at the front and bottom of your rib cage are similarly not going to be doing any of the work, so try to relax them as well.

So what muscles are we using to lift the chest? Here’s the best list of major muscle players that I can compile, along with sources. I’ll try to keep the list running from the most involved to the least involved muscles. Again, don’t quote me on this! This is what I can figure out from the resources available, and I could very well be wrong on one or more counts!

Serratus Posterior (superior and inferior): these muscles attach from the back end of the rib (near the spine) to the vertebrae above it. The contract upwards towards the vertebrae, causing the rib cage to lift and thus aiding in inspiration, and of course, chest lifts.

Levatores Costarum: assists in raising/elevating the rib cage. They join the spine-end of each rib to the vertebrae above it and contract upwards.

External Intercostal Muscles: elevate the ribs, expands the rib cage outwards. These muscles help with normal and forced inhalation.

Sternocleidomastoid: flexes the neck, raises the sternum and assists in forced inspiration. It was also my favourite muscle when I was studying anatomy, purely because I like how its name sounds when said aloud. While these muscles do help lift the sternum, try to keep them as relaxed as possible, otherwise they flare like crazy at the front of your neck. The effect less "bellydancer" and more "bodybuilder hefting a loaded bar for a biceps curl."*


If you've got more info on specific muscles engaged in chest lifts, please drop me a line. But please also send me a resource verifying the info, otherwise I'll have to dig that info myself!

More resources

List of Muscles of the Human Body. Yes, I know that it’s a Wikipedia entry and as an academic librarian type I should be cautious about referencing it, but the editor of their anatomy articles has very solid credentials and the info provided here is consistent with my print resources. Plus, that list of muscles is a fantastic resource.

Get Body Smart: Muscular system. This is a good interactive website with clickable muscle layers. Play around a bit on this site, it’s well worth the time.



* I've got a problem keeping the sternocleidomastoids relaxed. Mine are well developed and unusually agile for such a well-fastened muscle. Keeping them relaxed takes a lot of concentration.