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The chest is a muscle group that includes the pectoralis major and pectoralis minor. The pectoralis major is the larger of the two and is located above the pectoralis minor. The chest also includes the serratus anterior and subclavius muscles. To shape your pectoral muscles, you can perform a variety of exercises, including bodyweight and dumbbell exercises, as well as stretches. It is important to consume sufficient protein to support muscle growth and perform exercises with a full range of motion to activate more muscle fibres.
| Characteristics | Values |
|---|---|
| Number of muscles in the chest | 3 |
| Names of the 3 muscles | Pectoralis Major, Pectoralis Minor, Subclavius |
| Muscle that assists in respiration | Subclavius |
| Muscle that is involved in the movement and stabilization of the scapula | Pectoralis Minor |
| Muscle that is involved in shoulder rotation | Pectoralis Minor |
| Muscle that is involved in shoulder movement | Serratus Anterior |
| Muscle that is prone to painful tightness | Pectoralis Minor |
| Muscle that is prone to straining | Subclavius |
| Recommended protein intake for muscle growth | 1.6-2.2 g/kg of body weight per day |
| Recommended protein intake for most individuals | 0.8 g/kg of body weight per day |
| Recommended number of pec workouts per week | 2 |
| Recommended exercises for lower pecs | Decline Barbell Bench Press, Incline Pushups |
| Recommended exercises for upper body | Bench Press, Incline Bench Press, Dips |
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What You'll Learn
Upper, middle and lower pecs
The chest muscles, also known as the pectoralis muscles or "pecs", are made up of three primary muscles: the pectoralis major, the pectoralis minor, and the subclavius. The pectoralis major is the thick, fan-shaped muscle that people typically associate with the chest, and it is this muscle that has three distinct sections: the upper, middle, and lower pecs.
Upper Pecs
The upper pecs, or clavicular head of the pectoralis major, originate from the clavicle (collar bone) and attach to the humerus (upper arm bone). They are located just below the collar bone and are involved in various shoulder movements such as flexion (raising your arm), adduction (moving your arm towards the centre of your body), and medial rotation. Strong upper pecs contribute to improved shoulder stability and mobility, making them essential for various upper body movements and exercises.
To effectively target the upper pecs, exercises such as the Incline Bench Press, performed with a pair of dumbbells and a 30-degree incline angle on a weight bench, are recommended.
Middle Pecs
The middle pecs are targeted by exercises such as the flat bench press and cable crossovers. The flat bench press involves lying flat on a bench, holding a barbell with a pronated grip (palms facing away from you), and lowering the weight to your chest before pushing it back up explosively. This exercise targets the middle pecs along with other supporting muscles.
Lower Pecs
The lower pecs, or sternal fibres of the pectoralis major, connect the sternum (breastbone) to the humerus (upper arm bone). They help with shoulder movements such as pulling your raised arm back down towards your body and turning your arm inwards. Exercises that effectively target the lower pecs include the Decline Barbell Bench Press and Incline Pushups.
General Tips
To achieve optimal results, it is recommended to incorporate a mix of exercises that target each section of the pecs, such as Barbell Presses, Dumbbell Flyes, and Cable Crossovers. Additionally, alternating between heavy lifting days and lighter, high-rep days can help stimulate different muscle fibres and promote overall chest development.
Furthermore, research suggests that consuming sufficient protein is crucial for muscle growth. The current recommendation for individuals engaging in resistance training for muscle growth is 1.6–2.2 g/kg of body weight per day.
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Bodyweight and dumbbell exercises
To shape your pectoral muscles, you need to increase muscle size and decrease body fat. This can be achieved through a combination of bodyweight and dumbbell exercises.
Bodyweight exercises
Bodyweight exercises such as push-ups, planks, and dips are a great way to strengthen your chest muscles without any equipment. Push-ups, in particular, are an excellent addition to your workout as they focus on the pectoralis major and triceps brachii. To perform a basic push-up, start in a plank position with your hands slightly wider than shoulder-width apart. Align your shoulders, arms, and wrists, and press your palms into the floor. You can also raise the feet on a bench to perform a decline push-up, which isolates the upper part of the chest.
Dips are another effective bodyweight exercise for the chest. You can use parallel bars or a weight belt with an attached plate, or simply hold a dumbbell between your legs to increase intensity. When performing dips, lean slightly forward to engage the muscles in the lower chest.
Dumbbell exercises
Dumbbell exercises are a great way to build muscle and can be easily incorporated into your workout routine. Dumbbell chest presses are a fundamental exercise for increasing bone density, boosting joint stability, and stimulating muscle growth. To perform a dumbbell chest press, lie flat on a bench with your feet planted on the floor. Hold the dumbbells slightly wider than shoulder-width apart so that your wrists are aligned with your elbows, and lift the weights straight up. You can also perform this exercise with a barbell or even household objects such as cans or books.
Another effective dumbbell exercise for the chest is the bench fly. Sit on the edge of a horizontally oriented weight bench with a set of dumbbells on your lap. Kick the weights back, shift your shoulder blades onto the bench, and press the weights straight up. Then, open your arms to lower your elbows down to the bench, forming a "T" shape. Squeeze your chest to fly the weights back up.
In addition to these exercises, you can also try exercises with an incline bench, such as the incline bench press, to target the upper chest. You can also perform chest exercises with cables and cable machines to increase the challenge and provide equal tension throughout the movement.
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Stretching and breathing
Before beginning any stretching routine, it is important to properly warm up with light cardio exercises and dynamic stretches. This can help prepare the chest muscles for stretching and reduce the risk of strain.
One simple stretch can be performed either seated or standing. Begin with your arms hanging by your sides and your shoulders pressed down away from your ears. Gently squeeze your shoulder blades together and broaden your chest. Bring your arms behind your back and grip elbow to elbow. Play around with the positioning of your hands to emphasize the stretch in your chest and/or shoulders. Hold each stretch for 10 to 30 seconds or two to five breath cycles. With each exhale, move into the stretch a little further, but only to the point of feeling tightness or slight discomfort—never pain.
Another stretch is a variation of the yoga pose, Child's Pose. Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees under your hips. Gently walk your arms forward until your forehead rests on the mat, sitting your buttocks back onto your heels. Hold for several seconds, then take a deep breath in and walk your hands back towards your knees.
For a more intense stretch, lie on your stomach on a workout mat and reach your arms out to the sides to create a T shape with your body. Bring your left hand to your left hip as you slowly begin to roll to the right, leaving your right arm extended on the floor. Pause when you feel the stretch in your right pectoral muscle and hold for 20 seconds. Repeat on the left side.
In addition to stretching, it is important to focus on your breathing. The pec minor muscle plays a role in breathing, and exercises like prone scapular retraction, done while lying face down, can help to lengthen this muscle and improve symptoms.
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Protein consumption
The pectoral muscles, or "pecs", are the chest muscles, comprising the pectoralis major and pectoralis minor. The pectoralis muscles are fan-shaped muscles of the shoulder, with the pectoralis minor lying under the pectoralis major.
Protein is the building block of muscle. Muscles have to increase in size to be visible and this is called hypertrophy. This occurs when the amount of protein used to build muscle exceeds the amount of protein breakdown that occurs. The current American Dietetic Association recommendation for most individuals is 0.8 grams of protein per kilogram (kg) of body weight. However, for those engaging in resistance training for muscle growth, a recent literature review recommended 1.6–2.2 g/kg of body weight per day.
To shape your pectoral muscles, you should focus on protein consumption and the correct exercises. For protein consumption, ensure you are eating a diet rich in fruits and vegetables, whole grains, and a variety of protein sources. If you are unsure of how to do this safely, consult a dietitian for guidance.
In terms of exercises, a combination of isolation (single-joint) and compound (multi-joint) exercises are best for muscle growth as they target the muscle from numerous angles. Examples of these exercises include press-ups, dips, bench press, and dumbbell press.
It is important to note that the shape of your chest is fixed and cannot be changed. However, you can increase the size of your chest muscles and create more definition by increasing muscle size and maintaining body fat levels, or by maintaining muscle mass while reducing body fat.
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Full range of movement
The pectoralis muscles are comprised of the pectoralis major and the pectoralis minor. The pectoralis major is the superior most and largest muscle of the anterior chest wall. It is a thick, fan-shaped muscle that lies underneath the breast tissue. The pectoralis minor is a thin, triangular muscle that sits underneath the pectoralis major.
The pectoralis major can be broken down into three sections: the upper, middle, and lower pecs. The upper pecs, or clavicular head, originate from the clavicle (collar bone) and attach to the humerus (upper arm bone). They are located just below the collar bone and help with shoulder movements such as flexion (raising your arm), adduction (moving your arm towards the center of your body), and medial rotation. The middle pecs are also known as the sternocostal head, which references their area of origin. The lower pecs, or sternal head, connect the sternum (breastbone) to the humerus and help with shoulder movements like pulling your raised arm back down towards your body and turning your arm inwards.
To effectively target all sections of the pecs, it is important to incorporate exercises with a full range of movement. Research shows that exercises with a full range of movement activate more muscle fibers and lead to better results. Examples of exercises that allow for a full range of movement include Dumbbell Flyes and Cable Crossovers, which involve moving the weights across your center line. These exercises allow the pec to work through every range of motion, ensuring optimal chest activity.
In addition to weight training, stretching the chest muscles is essential for maintaining flexibility and range of motion in the upper body. Regular chest stretches can help alleviate postural issues and muscle tightness caused by prolonged sitting or computer use, promoting better posture and reducing the risk of shoulder pain and injury. An example of a chest stretch is the lying pec stretch, where you lie on your stomach and extend your arms to the side so your body forms a T-shape.
By incorporating a variety of exercises that target the full range of motion of the pecs, you can effectively shape and develop the pectoral muscles while also improving overall functional fitness.
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Frequently asked questions
The pectoral muscles, also known as pecs, are a group of muscles in the chest. There are two muscles that make up the pecs: the pectoralis major and the pectoralis minor. The pectoralis major is the larger of the two, and the pectoralis minor is a thin, triangular muscle that sits underneath the pectoralis major.
Some exercises that target the pectoral muscles include bench presses, incline bench presses, dips, barbell presses, dumbbell flyes, and cable crossovers. You can also try bodyweight exercises such as push-ups and exercises that use dumbbells or light weights.
It is recommended to aim for pec workouts twice a week to allow for a balance between training and recovery. This gives the muscles time to recover and rebuild between workouts.
A dynamic warm-up is helpful in preventing injury prior to training. You can start with your hands on a wall or countertop and walk your feet back so that your body makes a 45-degree angle with the floor. Keep your body straight and your spine neutral, and lower your chest to the surface.
Protein is the building block of muscle. It is recommended to consume 1.6-2.2 g/kg of body weight per day for those engaging in resistance training for muscle growth. This can include high-quality protein such as whey and casein.
