Every man that wants muscle, most definitely wants a big chest…
Before we can build anything, we must understand what it is and how it works.
Many people think that the chest consists of one big muscle. In reality, it consists of two main components:
Let’s breakdown each muscles in the chest.
As you can see on the picture above, there are two main parts to the pectoralis major:
– Clavicular head
– Sternal head and Costal head
The clavicular head (upper pec) is the one part of the chest everybody wants to grow. It looks good and can be quite intimidating.
A common mistake that happens alot of the time is that people tend to do some type of flat press before actually trying to build the upper pec.
By time the focus is on the upper pec, the shoulder, tricep, and chest areas are exhausted.
Another thing is when people setup their bench to perform the incline barbell press, the bench angle is set incorrectly. Most of the time it is set over 30 degrees. In reality, it needs to be set between 20 and 30 degrees for best results.
By setting the bench up out of this range causes other muscles around the upper pec to outperform the upper pec.
Anything over 30 percent causes the anterior deltoids to take much of the load and anything under 30 percent causes the eternal head to take most of the weight.
The sternal and costal head of the chest muscle is the biggest muscle in the chest stretching from the mid to the lower part of the chest. Traditional lifts such bench press, dumbbell flies, etc. target this part of the chest. This muscle is also engaged during shoulder extension, pull ups, and adduction.
Though not as large nor popular as the pectoralis major. It is indeed a very important muscle that helps muscles around the chest to expand and shrink when needed.
Pectoralis minor is a thin, triangular muscle located at the upper part of the chest beneath the pectoralis major of the chest.
It’s attached from the upper margins of the shoulder to the outer surfaces of the third, fourth, and fifth ribs.
Stabilizes the scapula by flexing inferiorly and anteriorly against thoracic wall.
Let’s now talk about some chest workouts to build these muscles:
Barbell Bench Press
Flat Bench Dumbbell Press
Low-Incline Barbell Bench Press
Machine Decline Press
Seated Machine Chest Press
Incline Dumbbell Press
Dips For Chest
Incline Bench Cable Fly
Incline Dumbbell Pull Over
Pec Deck Machine