No other muscle is as prominent in a youthful and fit appearance as a strong and developed chest. What most people consider as the chest is composed of two muscles, the pectoralis major, and the pectoralis minor. Below is a brief description of these muscles and their primary purpose.
The pectoralis major is a large, substantial, fan-shaped muscle that makes up the majority of the chest muscle mass. It originates at your clavicle, ribs, and sternum, and inserts into the upper portion of your humerus (upper arm bone from elbow to shoulder.) The pectoralis major helps flex the shoulder joint, and moves your arm toward and across your chest. This is the muscle that gives the chest that strong and fit appearance in a front and side profile.
The pectoralis minor is a thin, triangular muscle that is found underneath the pectoralis major. It attaches at the 3rd, 4th and 5th rib, and it reaches to the scapula (shoulder blade.). It is not a very large muscle but is gives the pectoralis major more prominence when it is developed and strong. Its job is to help pull the shoulder forward and down.
When exercising the chest I like to use a heavy movement to develop the pectoralis major followed by a lighter shaping exercise to target the pectoralis minor. Thus, combining an exercise to build mass with a movement to shape and define the chest. Below is a video of two of my favorite exercises to accomplish this task. Click here to see video
I'm an ACE certified personal trainer and National Masters Over 60 Powerlifting Champion with over 25 years of experience in the health and fitness industry. I've seen a lot of fads come and go, but three things remain constant in getting healthy and staying fit. A positive mental attitude, a healthy balanced diet, and a fitness program built on proper strength training and cardiovascular exercise. Practice these three things daily and you will discover that they lead to "The Fountain of Youth."
Showing posts with label pecs. Show all posts
Showing posts with label pecs. Show all posts
Saturday, September 9, 2017
Monday, January 31, 2011
Two Great Exercises For Great Looking Pecs
Here are two of my favorite exercises for building great pecs. Dumbbell chest presses and dips really strengthen and shape your chest.
The dumbbell chest press is one of the best exercises for developing and strengthening your chest, and the front of your shoulders. Pick-up a dumbbell in each hand, and sit on the end of a bench. Place the dumbbells end-up on your knees, then lay back on the bench and position the dumbbells chest height at your sides. This is your start position. Press the dumbbells up over your chest until your arms are fully extended, being careful not to lock your elbows. Slowly return the dumbbells to the start position. Your breathing pattern is to exhale as you press up and inhale as you return to the starting position.
Dips target the lower portion of the chest muscles and also the triceps. Use the weight assisted dip machine. Grasp the bars, lean forward and lift your chest high. This is the start position. Slowly lower yourself down until the back of your arm is parallel to the floor, and then press up to the start position. Inhale as you lower yourself and exhale as you press up to the start position. On this exercise, do as many repetitions as you can for each set. If you can’t do your body weight, use the weight stack for assistance.
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| Dumbbell Chest Press-Start |
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| Dumbbell Chest Press-Finish |
Dips target the lower portion of the chest muscles and also the triceps. Use the weight assisted dip machine. Grasp the bars, lean forward and lift your chest high. This is the start position. Slowly lower yourself down until the back of your arm is parallel to the floor, and then press up to the start position. Inhale as you lower yourself and exhale as you press up to the start position. On this exercise, do as many repetitions as you can for each set. If you can’t do your body weight, use the weight stack for assistance.
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| Dips-Start |
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| Dips-Finish |
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