CHEST EXERCISE
For any serious weight trainer, developing a large and well defined chest is an important goal. In doing so, you will increase strength and stability of the upper torso, specifically the Pectoral Girdle. Your chest is made up of two muscles; the pectoralis major and minor. We will list each separately and profile origin, insertion and action for each as well as list various exercises to train each muscle.
Pectoralis Major
The pectoralis major muscle originates at the body of the sternum and the inferior, medial portion of the clavicle. It inserts on the crest of the greater tubercle and lateral lip of the intertubercular groove of the humerus. The pectoralis major produces flexion, adduction and medial rotation at the shoulder.
The pectoralis major muscle will increase in size and strength by performing any variety of pressing exercises. When creating your chest exercise routine be sure to add a combination of barbell and dumbbell exercises. It is also important to work the pectoralis major from a variety of angles. Due to the fact that the pectoralis major is a fan shaped muscles you should include flat, incline and decline movements into your chest exercise program.
Pectoralis Minor
The pectoralis minor muscle originates on the anterior surfaces and superior margins of ribs 3-5. It inserts on the coracoid process of the scapula. Actions of the pectoralis minor include depression and protraction of scapula.
The pectoralis minor contracts during the initial phase of most pulldown movements for the upper back. No specific work needs to be added to your chest exercise or back exercise routines for the pectoralis minor.
well developed chest requires hard work and heavy training. Use this chest exercise list as a guide to help you develop a strong chest.
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