Chest Anatomy – Overview | Chest Muscles | Top Exercises
The chest anatomy muscle is made up of two pectoral muscles, also known as the ‘pecs’. The first muscle which is a Major muscle has lower, middle and upper fibers.
While the Minor muscle lay under the Major muscle.
This is one reason why there isn’t a specific exercise just to build chest muscle. All parts of the chest muscle are designed to work with various combinations of exercises during your workout routine.
Pectoral Major Muscle
The pectoral muscle could be a massive, fan-shaped muscle that covers a lot of the front higher chest. It begins at the os (sternum) and therefore the animal tissue of the second to the sixth ribs and is hooked up to the clavicle to converge on the higher os longum (humerus) slightly below the shoulder. The main use of the arm is moving across the body.
- Barbell, dumbbell, or machine decline presses.
- Weighted or machine dips.
- Barbell, dumbbell, or machine chest presses.
- Barbell, dumbbell, or machine incline presses.
Pectoral Minor Muscle
The pectoralis minor muscle is the smaller of the two sets of muscles that connect the bones of the chest to the shoulder and upper arm. Sitting within the bodily cavity and for the most part below the pectoral muscle, the skinny pecs muscle fastens to the scapula(scapula) at the coracoid method and connects it to the center of each side of the chest near the cartilage of the middle ribs (anterior, sternal surface generally of the third through fifth ribs).
- Dumbbell or machine decline flies.
- Dumbbell or machine chest flies.
- Wide Grip Pushups.
- Dumbbell or machine incline flies.
Why my chest won’t grow?
It is a typical fault in most gyms. Young guys beginning on a weights program with the only ambition to create a well outlined distinct chest.
They begin every chest anatomy program with the bench press punching out four sets before they move onto flys, pec deck, and dips and finally end up with push-ups. Sixteen + sets of chest exercises with very little or no results aside from pain and tenderness within the front of the shoulders.
So what has gone wrong and why is pain present?
Before we have a tendency to address these queries we’d like to know the anatomy of the chest muscles. The chest muscles are a unit of created of the skeletal muscles that are divided into 3 bundles.
- The higher chest that attaches to the bone and is understood because of the clavicular portion
- The central chest that attaches to the breastbone
- Lower chest
The chest muscles have multiple functions that embody moving the arms forward to hug your girlfriend or partner to maneuver your arms on top of your head together with your fingers inform to the sky. The chest muscles conjointly enable you to rest your hands on your thighs from a standing position. With this a lot of movement and activation of the chest, it’s imperative that everyone angles are exploited after you begin a chest program.
One of the most important issues with young gymnasium enthusiasts is that they train their chest repetitively through identical plains of motion that causes stress and excessive pressure to explicit chest bundles. As an example, their chest program continuously starts with a bench press followed by the pec deck and so machine flys. The matter with repetitive sets of those exercises is that the pressure it places on the pecs that are settled just under the pectoral muscle.
Delavier and Gundill (2010) note that the pecs muscle could be a stabilizer for the shoulder and should cause pain in those who do repetitive plains of movement like repetitive sets on the bench press. They conjointly state that redness within the pecs will simply be confused with shoulder pain attributable to its location. This explains why such a big amount of gymnasium enthusiasts WHO overtrain chest have shoulder connected pain.
A Closer Look into the Chest Press Exercise of Chest
As you go about your workout sessions to improve your physique and fitness level, it’s important you really take some time to learn more about each exercise you’re doing so you can maximize your performance with it as you go about your gym workouts.
By including a wide variety of movements in your gym repertoire, you can ensure you are going to be pushing the barrier on your progress and keeping yourself interested. A constantly changing workout routine is a successful workout routine, so keep making adjustments as you go.
Let’s have a quick look at what you should know about the chest press exercise…
The Muscles Chest Press Target
The primary muscles you’ll work when doing a chest press include:
- The chest muscle,
- The triceps, the shoulders – in particular, the lateral and front deltoid, along with
- The biceps as synergistic muscles.
The chest is the primary mover in this exercise so this is where you will see the most strength gains – but given it hits all these other muscle groups as well, you’ll see progress in those are also.
This makes it a compound exercise, which can be ideal for helping you boost your metabolic burn during your workout session.
Good Form Tips
When doing the chest press, it’s vital you learn how to perform it properly. For optimal results, you should focus on keeping your abs tight, which will keep your back in good alignment. You don’t want to ever allow your back to start lifting up off the bench as this could lead to back pain over time.
In addition, you should straighten but never hyperextend your elbows. If you hyperextend them, you’ll place too much stress and strain on your elbow joint, possibly leading to severe pain over time.
Variations to Consider
Finally, the last thing to know is the exercise variations you can perform. By changing it up every so often, you’ll stress the muscles in a different manner, which will help keep your body guessing as to what’s coming next.
The incline and decline press is great for putting more emphasis on the upper/lower chest anatomy. If you do the incline press, you’ll also hit your shoulders more as well.
You can also do a close grip bench press, which will call the triceps into play to a larger degree, as well as a reverse grip bench press which hits the biceps instead.
So keep these facts in mind as you do the chest press. It’s a must-have movement for a well-rounded workout protocol.
Is the Bench Press then the most effective exercise to create a distinct chest?
Rocha Junior et al (2007) state that the bench press could be a smart start line for a few folks eager to build their chest but it’s not for everybody. Scientific studies by Welsch et al (2005) showed that the deltoid muscles within the front of the shoulders had bigger activation with the bench press then it did within the pectoral muscle.
Delavier and Gundill (2010) build upon this premise by noting that poor accomplishment of the pectoral muscle can be why the deltoid muscles are activated additional throughout the bench press. They state that some folks together with young gymnasium enthusiasts don’t seem to be natural bench presses and so want a while to figure on motor accomplishment by solely specializing in recruiting the pectoral muscle and not activating the shoulders or arms (Delavier and Gundill, 2010). The most effective exercise for these varieties of folks to specialize in skeletal muscle accomplishment is straight arm bench flys with dumbells.
Other Obstacles that Stop your Chest from Growing
It is necessary to know that someone’s chest muscles are typically underutilized on every day by day basis. Unless you’re within the habit of bench pressing your kids or petting and compressing your girlfriend frequently throughout the day, you hardly use your skeletal muscle muscles in any respect particularly if you’re not regular coaching within the gymnasium.
This might make a case for why young inexperienced gym-goers have underdeveloped pec muscles or struggle to feel their pec muscles operating once they begin out on a chest program. Thus jumping straight in with important employment on the chest with very little expertise could be a success thanks to an extended-term injury and overdeveloped and tender stabilizing muscles.
Another drawback is that the excessive accomplishment of the shoulders and arms throughout most chest exercises that scale back the effectiveness of the pec muscles operating.
Barnett et al (1995) conform to note that underutilized chest muscles become an even bigger drawback particularly if you’re attempting to elevate significantly. This can be notably evident throughout an important attack the bench press once type starts to deteriorate so forcing the shoulders and arms to intervene at the damage of the chest muscles.
To beat this drawback, Delavier and Gundill (2010) state that you simply should feel your chest muscles operating by endeavor a sensitization method that focuses on isolation exercises. These varieties of exercises embody merging machines that employment unilaterally thus you’ll be able to improve your mind chest muscle affiliation.
A second answer they discuss identifies the perception of failure as a limiting issue. Overcommitting to a rep particularly after your exhausted will nothing to grow your chest.
Haykowsky et al (2003) agree to note that fatigue not solely makes your type deteriorate throughout the bench press or the bench fly, however, your chest becomes less and fewer concerned within the movement.
Another obstacle that will prohibit chest growth particularly within the clavicular chest bundles happens once the pectoral muscle connective tissue is found terribly high on the arm (Delavier and Gundill, 2010).
Delavier and Gundill (2010) state that prime pectoral muscle connective tissue on the arm restricts the power to stretch the clavicular bundles of the chest that inhibits activation of the higher chest and so needs the bigger accomplishment of the lower skeletal muscle or the shoulders.
They argue that it’s nearly not possible to recruit the clavicular bundles with a high pectoral muscle connective tissue by doing compound exercises just like the bench press. The most effective exercise for prime skeletal muscle connective tissue muscles is that the opposing cable pulleys (Delavier and Gundill, 2010).
By understanding these limiting factors, I hope you’ve got a much better understanding of why you will be troubled to grow your chest. Simply lifting weights multiple times together with your mates does not assure you of a well-defined chest. Misunderstanding your routine and exercises and specialize in activating the muscle bundles you wish to coach. Use smart technique and solely add further load after you are comfy and capable of lifting it and you’re on your thanks to developing that chest you’ve got continuously desired.
Interesting FACTS on Chest Anatomy
If you search on the internet you will find tons of articles about pecs, aka chest muscles, square pecs, round pecs, all kinds of pecs.
These articles will tell you about the chest anatomy and they will show you how to shape them to make them bigger, better, and stronger. They will even suggest the perfect workout routine to make that happen. If that was the case then why would I be writing this article? Why are people still searching for the perfect chest routine?
Over the years I have watched guys using the traditional flat bench as a primary chest exercise. On a chest day, they hit that flat bench and press as hard as they can. Do not get me wrong, a lot of people at the gym have built massive chests with the flat bench press, but I don’t see much impressiveness. Their chests are massive, round and have a soft look, and I think it looks more like breasts. If this is your ultimate goal then you got the answer. Hit the flat bench as hard as you can. However, if this is not your goal, then you will be like me, still searching.
Define Your Goal
You have to ask yourself what you want to achieve. Have you seen a pair of pecs that you like and you want the same? Are the square pecs or round pecs going to look good on you? I think this sounds more like buying a pair of pants. However, this is the way most people operate. They see something on TV, movie, or magazine, and they want the same.
You have to consider the fact that models and actors have all the variables on their side, proper lighting, makeup, etc., not to mention that this is their job. It’s harder to achieve that model/actor look if you are the average person who works an eight-hour shift, has a family, and children. Building the chest muscle is simple, but not easy. It requires hard work, proper diet, and most of all time. You must try different things to experiment.
I believe that the traditional flat bench press is all for the front deltoids. I do not have special equipment to actually prove it, but I listen to my body. My front deltoids are on fire when I use the flat bench. Designing a good chest workout program requires identifying all the weak and underdeveloped points of the entire chest muscle, and prescribing the routine to develop the underdeveloped area of the chest.
Design the program
Work the chest muscle within the confines of your own personal recuperative processes, because overwork produces over-tone or tissue loss.
Prime example: Bodybuilders who overwork the abdominal area. The result is a bloated and smoothed-out appearance.
Keep Your Chest Confused
I have found that you get better results by changing the chest routine rather than increasing the weight! This way, your chest cannot get comfortable with one routine, and has to increase strength, and sometimes size, to handle the unaccustomed work it is asked to do! From my personal experience, the chest will adjust to a specific routine very quickly, this should be avoided. In short, spice up your chest routine keep your chest confused.
Consider the following: You cannot build a good looking body using just basic movements. It is impossible.
Just assume for a moment; however, will a private build a balanced physique once usually, his physical exertion routine includes fifteen or twenty sets of bench presses, 5 or 6 sets of squats, 3 sets of shoulder work, and most likely no calf work, no forearm work and only some improperly performed abs work?
Well, that’s what you find going on in most gyms. Drugs and improper workouts have caused people to lose physical symmetry. I believe one of the hallmarks of virile manhood is wide shoulders, slim waist, and small hips. How many people at the gym have them? Yet every bodybuilder has big droopy pecs. Work all the muscles, keep it simple but also unique. Experiment with your body.
Do not be afraid to try something different. A great exercise is the one that produces results.
2 basic steps on how to build chest muscle effectively
First Step on How to Build Chest Muscle
– Break down Your Chest Workout Routines
Quite simply, you have to dissect your chest exercises to train the 4 main parts of your chest, which are the upper chest, lower chest, inner and outer chest.
You can train chest muscles with a combination of these exercises: Seated Chest Press, Cable Crossovers and Incline Flyes.
Ideally, these exercises should be performed in 3 sets with 10 to 12 repetitions.
Second Step on How to Build Chest Muscle
– Train to Muscle Failure
If you want to learn how to build chest muscle effectively, or even to build up any muscle, in that matter, you have to push your training to muscle failure.
This means that you have to exert your energy to the point that your muscles are not able to move an inch more of the weights.
It is also good if you can have a training partner to help you when your muscles are failing halfway, especially in the case of bench pressing.
Another point to note when learning the proper ways of how to build chest muscle is not to cheat on your negatives. This means that you should not simply wimp out during the ‘easier’ movements of your routine.
In the case of bench-pressing, most people would usually use the effect of gravity to lower down the bar. In order for you to build chest muscle effectively, you should not trick your muscles in this manner.
Instead, control your weights as you would when you are pushing upwards. Always remember that it’s the quality of the training that eventually matters.
You can now learn the truth about muscle building right here at How to Build Chest Muscle
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