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The shape and size of the pec muscles are influenced by genetics, and the number of muscle fibres in the pectoralis major can vary significantly between individuals. While some people may be predisposed to having larger or more defined pec muscles, targeted exercises can help to maximise muscle size and strength. The pec muscles are a group of skeletal muscles that connect the upper extremities to the anterior and lateral thoracic walls, and they are responsible for a wide range of motions, including flexion, adduction, and internal rotation of the humerus. While genetics play a role in muscle development, the idea of bad genetics is subjective, and consistent training can help individuals achieve their desired results.
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Pec gap
The existence of a gap between the pectoralis major muscles, also known as a "pec gap" or chest gap, is influenced by genetics and varies among individuals. This gap is the separation between the pectoralis major muscles, which constitute the bulk of the chest muscles and lie underneath the breast. It is normal to have a chest gap, as there is no muscle tissue over the sternum. While some people naturally have wider gaps than others due to their genetics, it is important to note that the size of the gap can also be influenced by the length of the tendons where the pectoralis major muscles attach to the sternum. Longer tendons can make it more challenging to develop muscle in the centre of the chest.
Genetics play a significant role in muscle development, including the pectoralis major. The number of muscle fibres in the pectoralis major can vary considerably from person to person, and this variation is influenced by genetic factors. Additionally, the ratio of thinner slow-twitch fibres to thicker fast-twitch fibres in muscles also differs among individuals, and it is unclear how much this ratio can be altered through training.
While genetics are a major determinant of muscle structure, it is important to remember that training and exercise can also impact muscle development. For those seeking to maximise muscle size and strength, consistent training of the chest muscles is essential. A combination of isolation (single-joint) and compound (multi-joint) exercises can be beneficial for targeting the muscles from various angles and promoting growth. Examples of compound exercises for the chest include bench presses, dips, press-ups, and dumbbell presses.
It is worth noting that an individual's perception of their body and muscles may be influenced by muscle dysmorphia or body dysmorphic disorder. Some individuals may develop an unhealthy fixation on their muscle size, shape, or definition, which can lead to negative self-image and body image concerns.
Ultimately, while a pec gap is influenced by genetics and can be naturally occurring, training and exercise routines can help individuals maximise their muscle development and achieve their fitness goals.
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Pectoralis major
The pectoralis major is the largest muscle in the anterior chest wall. It is a thick, fan-shaped muscle that lies underneath the breast tissue and forms the anterior wall of the axilla. The pectoralis major arises from parts of the clavicle and sternum, the costal cartilages of the true ribs, and the aponeurosis of the abdominal external oblique muscle. It is inserted into the lateral lip of the bicipital groove.
The pectoralis major has two heads: the clavicular and the sternocostal. The sternocostal head is the larger of the two and originates from the anterior surface of the manubrium and body of the sternum, the anterior surface of the superior six costal cartilages, and the superior part of the aponeurosis of the external oblique muscle. The upper and lower fibres of the pectoralis major insert into the crest of the greater tubercle of the humerus. The two heads of the pectoralis major have different nerve supplies. The clavicular head receives its nerve supply from the lateral pectoral nerve, while the sternocostal head receives its nerve supply from the C7, C8, and T1 nerve roots via the lower trunk of the brachial plexus and the medial pectoral nerve.
The primary functions of the pectoralis major are flexion, adduction, and internal rotation of the humerus. It is also responsible for keeping the arm attached to the body. The pectoralis major is active during deep or forced inspiration but not during expiration. It can be targeted through various exercises, including bench presses, dips, press-ups, and dumbbell presses.
The development of the pectoralis major is influenced by genetics, with the muscle's size and shape determined by the length of muscle fibres and the insertion of tendons. While the extent of muscle growth may be influenced by genetics, it is possible to increase muscle size and strength through consistent training.
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Pectoralis minor
The pectoralis minor is a superficial muscle on the anterior aspect of the chest or thoracic wall. It is located under the pectoralis major muscle, and together they form the anterior wall of the axilla. The pectoralis minor is triangular in shape and originates from the margins of the third to fifth ribs, with fibres passing upward and laterally to insert into the medial border and superior surface of the coracoid process of the scapula. This muscle is crucial for stabilising the scapula by pulling it downward and anteriorly against the thoracic wall. It also acts as an accessory muscle of respiration and inspiration when the scapula is stabilised.
The pectoralis minor is clinically significant and serves as a surgical landmark due to the underlying structures, such as nerves and blood vessels, that are present deep to the muscle and its tendon. The medial pectoral nerve pierces the pectoralis minor and provides its primary nerve supply. Additionally, the muscle receives innervation from the lateral pectoral nerve via a communicating branch called the 'ansa pectoralis'. The vascular supply to the pectoralis minor comes from several sources, including branches of the axillary artery and its derivatives.
The pectoralis minor plays a role in the movement of the scapula. It depresses the point of the shoulder, drawing the scapula superiorly towards the thorax and causing the inferior angle to move posteriorly. This muscle can also bring the scapula forward when the ribs are immobilised. However, a shortened pectoralis minor can restrict shoulder joint flexion and scapular rotation, potentially leading to issues such as winged scapula and prominence of the inferior angle.
In terms of training and exercise, the pectoralis minor is important for injury prevention. A tight pectoralis minor is a common cause of shoulder pain, particularly around the acromioclavicular (AC) joint. Exercises such as the serratus punch and modified push-up plus can help activate the serratus anterior while minimising the activity of the pectoralis minor. Additionally, chest stretches and massage techniques can be beneficial for a tight or sore pectoralis minor.
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Muscle fibres
The muscular system controls the movement of our body and internal organs. Muscle tissue contains muscle fibres, which are made up of a single muscle cell. When grouped together, they facilitate the organised movement of limbs and tissues.
There are three types of muscle fibres: slow oxidative (SO), fast oxidative (FO), and fast glycolytic (FG). Skeletal muscle fibres are classified into two types: Type 1 and Type 2. Type 2 is further divided into subtypes: Type 2A and Type 2B. Type 1 muscle fibres have a higher density of energy-generating organelles called mitochondria, which makes them appear darker. Type 2A muscle fibres also use oxygen to generate energy for movement but contain fewer mitochondria, making them lighter. Type 2B muscle fibres, on the other hand, do not use oxygen to generate energy. Instead, they store energy for short bursts of movement and have even fewer mitochondria, making them appear white.
The speed of contraction in muscle fibres depends on how quickly myosin's ATPase hydrolyzes ATP to produce cross-bridge action. Fast fibres hydrolyze ATP about twice as quickly as slow fibres, resulting in faster cross-bridge cycling. The extraocular muscles that position the eyes have a high proportion of fast-twitch fibres, while the soleus muscle in the leg has a higher proportion of slow-twitch fibres. The ratio of slow-twitch to fast-twitch fibres varies significantly between individuals and is influenced by genetics.
People who excel at endurance sports tend to have a higher number of slow-twitch fibres, while sprinters tend to have more fast-twitch fibres. Training can influence both types of fibres. Sprint training can improve the power generated by slow-twitch fibres, and endurance training can increase the endurance level of fast-twitch fibres. However, training cannot change the number of muscle fibres. Instead, muscles grow larger through muscle cell growth, the addition of new protein filaments, and the contribution of undifferentiated satellite cells.
The pec minor is an important muscle group for injury prevention, responsible for scapular anterior tilt, which involves pulling the scapulae up and forward on the ribcage. Training the pecs is often associated with muscle growth or hypertrophy, and the most effective movements for this are transverse plane pressing motions such as press-ups, dips, bench presses, and dumbbell presses. Isolation exercises that work a single joint and compound movements that involve multiple joints and muscles are also beneficial for pec development.
Genetics play a significant role in muscle development. The idea of "bad genetics" is subjective, and genetics can make it easier or harder to build muscle in general or in specific areas like the chest. While training can help maximise muscle size and strength, some aspects of muscle appearance, such as muscle insertions, the number of abs, and the presence of a chest gap, are largely predetermined by genetics.
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Training programs
While you may not be able to change your genetics, you can change how your genes are expressed by altering your training program. Training your chest muscles consistently can help you increase muscle size and strength.
- Include a variety of exercises in your routine to target the pec muscles from multiple angles. This can include a combination of isolation (single-joint) and compound (multi-joint) exercises.
- Compound movements such as the bench press, dumbbell press, press-ups, and machine press are effective for pec muscle development. Vary the pressing angle to work the pecs at different angles.
- In addition to the bench press and its variations, include incline and decline presses in your routine.
- Flys are an important exercise for good pec development, even though they are not a big compound movement.
- To prevent injury, perform a dynamic warm-up before training. This can include lower-resistance movements similar to the exercises you will be performing.
- For the incline press, keep your forearms perpendicular to the floor to focus on your upper chest muscles and avoid shoulder issues.
- Train opposing muscle groups as well, such as your back muscles, for better function and a balanced physique.
- Consume adequate protein to support muscle growth. The current American Dietetic Association recommendation for most individuals is 0.8 grams of protein per kilogram of body weight. However, for those engaging in resistance training for muscle growth, a range of 1.6–2.2 g/kg of body weight per day is suggested.
- If needed, consider working with a personal trainer who can build a custom program tailored to your goals.
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Frequently asked questions
The size and shape of your pec muscles are influenced by genetics, but they can be changed by training programs.
The pec muscles, or pectoralis muscles, are the group of skeletal muscles that connect the upper extremities to the anterior and lateral thoracic walls.
Training your chest muscles can help maximise your muscle size and strength. Exercises such as press-ups, dips, bench press, and dumbbell press can help target your pec muscles.
Muscle dysmorphia is a psychological condition where individuals become fixated on not being big enough or muscular enough. Some signs include constantly working out, hating one's body, and feeling embarrassed to be seen without a shirt.
