If you want an amazing 3D-looking upper body physique, you must train your chest and shoulders. The chest is so important that questions like “How much do you bench?” are common among all gym rats. Even a non-lifter might ask you that question.
The chest is divided into three different parts. In this article, you will learn about the anatomy of the chest and the best exercises for each part to achieve chest hypertrophy. After reading this article, you will have all the knowledge and tools necessary to develop big chest muscles.
Anatomy of the Chest Muscles
The chest muscles are often called the “pecs” because the largest muscle is called the pectoralis major. It has a fan shape and is divided into three parts:
1. The clavicular head (upper chest)
2. The sternal head (middle chest)
3. The abdominal head (lower chest)
The main function of the pectoralis major muscle is to help move your arm towards your body and rotate it inward at the shoulder joint. This movement is important for many everyday activities and exercises.
Upper Chest
The upper chest, primarily the clavicular head of the pectoralis major, is one of the most visually significant parts of your upper body. It is responsible for making your chest look prominent and lifted when you wear a t-shirt.
The clavicular head of the pectoralis major is activated by exercises that involve an inclined angle, such as incline bench presses and incline dumbbell fly. These exercises target the upper fibers of the pectoralis major, promoting hypertrophy in this specific region.
Incorporating a variety of compound and isolation exercises that focus on the upper chest can lead to improved muscle symmetry and functional strength, benefiting both your performance and appearance.
Middle Chest
The middle chest, primarily the sternal head of the pectoralis major, forms the bulk of the chest muscles and is crucial for overall chest thickness and width. It contributes significantly to the visual impact of a well-developed chest, especially when viewed from the front.
This part of the chest is most effectively engaged during flat bench press exercises, flat dumbbell presses, and chest flies. These exercises ensure that the central portion of the chest is thoroughly stimulated, promoting balanced hypertrophy across the chest.
Focusing on exercises that target the sternal head of the pectoralis major can lead to a more defined and robust chest, improving both the aesthetics and functionality of your upper body.
Lower Chest
The lower chest, primarily the abdominal head of the pectoralis major, adds to the fullness and lower definition of the chest. It plays a key role in creating a well-rounded and complete chest appearance, particularly noticeable when performing pressing movements.
The abdominal head is best targeted through exercises that involve a decline angle, such as decline bench presses and decline dumbbell presses. These exercises focus on the lower fibers of the pectoralis major, promoting hypertrophy in the lower region of the chest.
Developing the lower chest enhances the overall shape of the chest, creating a more sculpted and athletic look. In addition to aesthetic benefits, a strong lower chest contributes to overall upper body strength and stability.
Exercises
When training the chest muscles, it is recommended to include at least one incline pressing movement, where the bench is set at an angle, usually between 30 and 45 degrees. Additionally, include a flat pressing movement, where the bench is completely flat and parallel to the ground, and a fly movement, such as using the pectoral fly machine.
You must progressively overload to gain mass and strength like any other muscle group. Aim to do one more rep than the last time you performed the same exercise. Once you hit 12 reps, you can increase the weight by around 5 pounds (2.2 kg).
Exercise #1 Incline Dumbbell Press
This exercise mostly targets the upper chest (clavicular head). The anterior deltoids (front shoulder muscles) are also slightly activated to support the weight. Additionally, your triceps are engaged, as they are almost always activated during pressing movements.
How To Do Incline Dumbbell Press:
- Set a bench at a 30-45 degree angle (the second setting on most benches).
- Pick two heavy dumbbells that you can perform for 6-8 reps. Place them on your knees, and as you lay down, use your knees to guide the dumbbells above your chest area.
- Slowly lower the dumbbells until they touch your armpits or you feel a significant stretch. Maintain this position for a few seconds.
- Press the dumbbells upward, focusing on using your triceps instead of your shoulders by slightly tucking your elbows at an angle.
Exercise #2 Flat Bench Press
The bench press is one of the most popular exercises of all time, and for good reason. It activates the pec muscles, triceps, and shoulders, making it an excellent workout for the entire upper body. Want size and strength? The bench press has you covered. Just be careful not to ego lift, as it can lead to injuries.
How To Do Flat Bench Press:
- Firmly place your feet on the ground and keep your core tight.
- Your grip should be wide enough for the chest to be the main muscle worked (a narrower grip leads to the triceps taking over), but not too wide as that would limit the range of motion.
- Lower the barbell until it touches your chest, then pause for half a second.
- Push the weight up using an even grip.
- The bar path shouldn’t be straight. When lowering the bar, it should move at an angle to hit the lower part of your chest. On the way back up, it should follow an angled path, ending above your eyes.
Exercise #3 Pectoral Fly
The pectoral fly, also known as the pec deck, is a great exercise for building muscle in your chest. It helps induce hypertrophy in a stretched position, which has been shown to increase muscle mass effectively.
How to Do the Pectoral Fly:
1. Set the handles to the 3rd or 4th setting. This allows you to get a full stretch in your chest without overextending and risking shoulder injury.
2. Sit on the machine with your back firmly against the pad. Your arms should be
slightly bent, and your elbows should be in line with your shoulders.
3. Slowly press your hands together, bringing the handles towards each other. As your hands get closer, your arms should straighten out.
4. Your hands should meet directly in front of your chest. Hold this position for a second to maximize the contraction.
5. Slowly return to the starting position, keeping your movement controlled to maintain tension in your chest muscles.
Exercise #4 Push Ups
Push-ups are a compound exercise, meaning they activate multiple muscles when performed. The main muscles worked are the triceps, chest, and front delts. This exercise builds endurance and can be done comfortably at home.
The tricky part is progressively overloading push-ups. However, you can add weights by wearing a backpack. You can also increase the reps as you get stronger. Push-up boards are a great piece of home workout equipment that will help you challenge yourself even more.
How To Do Push Ups:
- Place your hands slightly wider than shoulder-width apart, extend your legs straight behind you, and keep your body in a straight line.
- Bend your elbows and slowly lower your body until your chest nearly touches the ground, keeping elbows at a 45-degree angle.
- Push through your palms to straighten your arms and return to the starting position, exhaling as you push up.
- Keep your core tight and back flat throughout the movement. Avoid sagging your hips or raising your butt.
- Add weights by wearing a backpack, increase reps as you get stronger, or use a push-up board for variety.
Exercise #5 Dips
Dips are generally seen as a triceps workout, but they also target the lower chest with proper form. Lean slightly forward to emphasize the chest muscles. Dips engage the shoulders and core, making them great for overall upper body strength. Adding weight with a dip belt can increase intensity and muscle growth.
How To Do Dips:
- Hold the parallel bars or the edges of a sturdy surface like two benches or chairs.
- Lift yourself up until your arms are straight and your body is vertical.
- Slowly bend your elbows and lower your body until your upper arms are parallel to the ground, keeping your elbows close to your body.
- Push through your palms to straighten your arms and lift your body back to the starting position.
- Keep your core engaged and your body upright to avoid swinging.
- Add weights using a dip belt, increase reps as you get stronger, or use gymnastic rings for added challenge.
You can perform this exercise at home as well, but if you want to make it easier you can find some dip bars on Amazon:
Thank you for reading this article. If you have any questions, feel free to email us at Hypertrophyhustle@gmail.com
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