Fitness and Wellness Article:

 

Chest Development

by Juan Jimenez

 

 

 

 The Pectoralis Major is one of the two axial muscles (the other being the Latissimus Dorsi) that originates on the axial skeleton. It’s function is to move the Humerus (arm bone). It’s a large triangular muscle due to the arrangement of its fascicles (skeletal muscle fibers within a muscle are arranged in bundles known as fascicles) that spread over a broad area converging at a thick central tendon that attaches to the clavicle (clavicular attachment-medial half of the clavicle), sternum, and costal cartilages of second to sixth ribs (sternocostal attachment). It inserts at the Greater Tubercle and Intertubercular Sulcus of the Humerus. As a whole, it’s function is to adduct and medially rotate the arm at the shoulder joint; moreover, it aids in flexing the arm at the clavicular head and extending the arm at the sternocostal head when the shoulder joint is fixed.

 

Deep to the Pectoralis Major, we have the Pectoralis Minor. A triangular, flat, and thin muscle that aids in the stabilization and movement of the Pectoral Girdle so that the scapula can function as a stable origin for most of the muscles that move the arm. It’s origin spreads through the external surfaces of the second, third, fourth, and fifth ribs. During your chest workout, scapular movements usually accompany arm movements to increase the range of motion of the Humerus. This is where the insertion play a major role. The Pectoralis Minor inserts in the Coracoid Process of the  Scapula by drawing the scapula forward and downward during arm movement. During inspiration, it elevates third through fifth ribs.

 

Now that we have had a review of the Kinesiology behind the Pectoral muscles, let’s look at 4 specific exercises that will help you maximize thorough pectoral development while increasing functionality, growth, and muscle tone.

 

1. The Bench Press:

It primarily focuses on developing the primary mover, the Pectoralis Major and it’s synergists, which include the anterior deltoid, serratus anterior, coracobrachialis, and triceps. Position yourself flat on a bench while confining shoulder blades together (this will decrease recruitment of the anterior deltoid during the lift). Make sure to keep your feet flat on the ground or at the end of bench. Grip the bar at equidistant points from the centre of the barbell with bent elbows at 90 degrees and underneath the wrists. Inhale as you lower the bar towards your chest and exhale as you push the bar away from the body.

 

                            Start Position                                                              End Position

 

 

2. The Fly/Press:

It will aid in giving the chest a wider and fuller look while being able to handle heavier weights for increased motor unit recruitment. As opposed to dumbbell flyes, where you would lower the dumbbells in a semi-circular motion, the press/fly focuses on simulating a “hugging” and “pushing” motion at the same time when lowering and pressing the weight.  Avoid having fixed elbow as you lower the weight (this is what you would do if you were performing a chest fly) by decreasing the angle of the elbow in the descending part in order to press in the ascending part of the movement.

                           Start Position                                                                 End Position

 

 

3. Front Dumbbell Press:

This is a great core exercise that I perform each of my chest workouts. It will enhance your abdominal strength, lower back firmness, balance, and  proprioceptive sense (it indicates whether the body is moving with required effort, as well as where the various parts of the body are located in relation to each other). Stand with your feet together, knees semi-bent and upright position while having the dumbbells positioned besides your hip bone. Elbows must be semi-bent and passed the midline of the body in order to pre-stretch the chest before contraction. Inhale at this point and get ready to press to the front as you exhale by driving the dumbbells in front of you at mandible level while keeping your shoulders back. As you press forward, rotate your arm internally in order to maximize pectoral contraction.   

                        

                                             Start Position                                            End Position

 

4. Triangular Fly:

This is an amazing exercise that will target your upper chest like nothing else. Since it is purely an isolation exercise, be advised not to use too much weight. It is a high injury exercise and if you have any shoulder issues I suggest you avoid the triangular press.  Adjust bench at 60-70 degrees. Position dumbbells with arms perpendicular to the floor with elbows fully extended. Expose thoracic cavity by tilting your upper body slightly off the bench (if you have hernias or any other spinal conditions avoid this movement). This will optimize the degree in which the upper chest will be contracted. As you inhale, lower the dumbbells in triangular fashion with elbows fixed. Once the arms are parallel to the floor begin to move your arms back and away from the body. At this point, being able to exhale as you triangularly move the dumbbells to the starting position. Make sure to fully contract at the top of the movement.  

     

                     Start Position                              Mid Position                               End Position