Our chest consists of two parts to it. The pectoralis major and the pectoralis minor, known collectively as your pecs.
The pectoralis major is large and fan shaped, and is composed of a sternocostal head and a clavicular head.
Sternocostal head: it accounts for 80 percent of the pec major’s total size. The bulk of the muscles' strength comes from here.
Exercises to target this region: Bench press, dumbbell flys
Clavicular head: The upper portion of the pec major. Helps with shoulder movements.
Exercises to target this region: incline press.
The pectoralis minor lies underneath its larger counterpart muscle, pectoralis major.
It helps depress (pull down) and spread apart the shoulder blades.
Exercises to target this region: Dumbbell flys, dips
So what are some of the exercises that i can do to strengthen my chest muscle group?
#1: Good ol Bench Press
Why: Pressing here works the sternocostal head. This is where we can go heavy and activate our chest powers here.
How: Lie back on a bench and lift a barbell to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock your arms and squeeze your chest before returning slowly to the start position.
8 Reps
4 Sets
Variations: Close grip barbell bench press, dumbbell bench press
#2: Incline Dumbbell Press
Why: Pressing on an incline works the clavicular head, which is why pressing on an incline makes your pecs pop.
How: Lie back on a bench set to an incline angle and lift the dumbbells to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock your arms and squeeze your chest before returning slowly to the start position.
12 Reps
4 Sets
Variations: Incline barbell bench press
#3: Dumbbell Chest Flys
Why: Give your pectorals and deltoids a new stimulus instead of pressing. This exercise will help to activate the pectoralis minor, which is the often neglected chest muscle.
How: Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand – your arms should be outstretched with a slight bend. Place one foot slightly forward, brace your core, and pull the handles downward and across your body. Return to the start position under control
12 Reps
4 Sets
Variation: Cable flys
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