Maximus Gage
The chest is made up of some of the body's most prominent muscles, which are constantly at work, helping us to bring our arms closer to our bodies with strength and control, stabilize the shoulders, lift the arms, and maintain proper posture. The chest muscles are also the primary muscles referenced when debating upper-body strength. For bodybuilders and those interested in general muscular aesthetics, the chest muscles are the defining part of muscle mass. The pectoralis major is the largest and strongest muscle of the chest, and it has two heads: the clavicular head and the sternocostal head. The pectoralis minor sits underneath the pectoralis major and helps to move the shoulder forward. The serratus anterior is a fan-shaped muscle that extends from the lower shoulder to the ribs, and it is known as the boxer muscle because it enables a long and strong reach. To build chest muscle, exercises should include movements that work the upper, lower, and middle pecs through their entire range of motion. This can be achieved through exercises such as the bench press, incline dumbbell press, and bodyweight dips.
| Characteristics | Values |
|---|---|
| Number of primary chest muscles | 3 |
| Names of primary chest muscles | Pectoralis Major, Pectoralis Minor, Serratus Anterior |
| Muscle definition | Hypertrophy, or the increase in muscle size |
| Muscle growth | Increase in protein synthesis, decrease in protein breakdown |
| Muscle growth rate | 10-20% increase in muscle thickness over 2-3 months |
| Upper chest exercises | Incline pressing, incline dumbbell press, bodyweight dips |
| Inner chest exercises | Flat bench pressing, cable flyes |
| Lower chest exercises | Decline pressing, bar dips, standing cable flyes |
| Full range of motion exercises | Handles or boxes either side of the body, rings hanging a foot from the floor |
| Mid-chest exercises | Flat bench press |
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What You'll Learn
Upper chest exercises
The upper chest, or clavicular head, is a part of the pectoralis major muscle. This upper portion of the pec major is separately innervated, allowing for more specific targeting than other areas of the chest.
The bench press is a classic and widely used exercise for building chest muscles. To target the upper chest, the bench can be set on an incline. A 20-30° incline is enough to target the upper chest, while a 45° angle can also be effective. The barbell bench press has been a staple for decades, delivering bigger chests in gyms worldwide. Dumbbells are also a good option for an incline press, as they allow for a longer range of motion.
Incline pressing will target the upper chest, while flat pressing will work the whole chest evenly, and decline pressing will target the lower chest. The direction of motion to target the upper chest is up and across. Moving the arm forward at a slight upward angle will also emphasise the upper chest fibres.
If you're looking for a bodyweight exercise, a decline push-up position will train the upper chest, while an incline push-up will target the lower chest.
- Set an adjustable bench to a 30-45° angle.
- Grasp a pair of dumbbells and lie back on the bench, ensuring your entire back is in contact with the bench.
- Start with the dumbbells just outside your shoulders, elbows bent, and forearms/wrists in a semi-pronated (or neutral, palms facing in) position.
- Row the dumbbells to your sides, drawing your shoulder blades back and down.
- Lower under control.
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Incline pressing
To perform an incline press, lie flat on an incline bench with your hands just outside of shoulder width. Set your shoulder blades by pinching them together and driving them into the bench. Take a deep breath and, with the help of a spotter, lift the weight. Allow the weight to settle and maintain tightness in your upper back. Inhale and slowly lower the weight by unlocking your elbows. Lower the weight in a straight line to the base of the sternum (breastbone) and touch the chest. Push the weight back up in a straight line by pressing yourself into the bench, driving your feet into the floor, and extending the elbows.
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Decline pressing
To perform a decline bench press, lie back on the decline bench and lock your feet under the pad to prevent sliding during the exercise. Grasp the bar with a closed grip that is slightly wider than your shoulders. Before lifting the bar, squeeze between your shoulder blades, raise your chest, and tighten your core to stabilise your body. Then, unrack the bar and gently lower it towards your chest, inhaling as you do so. Finally, raise the weight with an explosive push, fully straightening your arms and exhaling through the lift.
It is important to perform each press slowly and with control to maximise its impact and avoid injury. Additionally, pressing more weight than you can manage may compromise your form and technique. Therefore, it is recommended to focus on mastering the movement before gradually increasing the weight.
While decline pressing is a valuable exercise for targeting the lower chest, some sources suggest that it is overrated and may not be the most effective approach for building muscle and strength. It is recommended to combine decline pressing with other exercises, such as flat or incline bench presses, to maximise chest development.
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Flat pressing
To perform a flat bench press with a barbell, lie back on the bench with your feet flat on the floor and your knees at a 90-degree angle. Hold the bar with your hands slightly wider than your shoulders and your elbows flexed at a 90-degree angle. As you breathe in, slowly lower the bar to your chest and then push it back up toward the ceiling as you breathe out. This is one repetition, or rep. Aim for 12 reps in total, doing five sets and adding weight after each set.
You can also perform a flat bench press with dumbbells. To do this, lie back on the bench with your feet flat on the floor and your knees at a 90-degree angle. Hold two dumbbells with your palms facing forward and your thumbs wrapped around the handles. As you breathe in, slowly lower the dumbbells slightly wider than your mid-chest and gently touch them to your chest. As you breathe out, press your arms upward, keeping your elbows slightly bent. Position the dumbbells just below eye level. Do 2 to 3 sets of 8 to 15 repetitions.
Both the barbell and dumbbell flat bench press work the pectoralis major muscle, which is comprised of the upper and lower pec. The flat bench press is a more natural and fluid movement compared to everyday activities, and it is effective for building overall pec development and mass over the entire pec.
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Adduction exercises
There are several effective adduction exercises that you can include in your workout routine. One example is the chest fly, which can be performed with dumbbells or resistance bands. To perform this exercise, you can stand or kneel, or use a bench so that only your shoulders are in contact with it, forming a "T" shape. During the exercise, bring the weights together above your chest to achieve adduction and squeeze your pecs. It is important to note that you should not open your arms too wide during this exercise, as this can cause excessive stress on your shoulders.
Another effective adduction exercise is the single-arm bench press. By shifting your body and rotating onto one cheek, you can tweak this classic exercise to achieve more adduction stress. Drive your arm up and across your body, bringing it into full extension. This variation allows you to target the inner chest while still building strength.
Additionally, you can perform the dumbbell pullover, which creates a strong adduction from the top down. This exercise will likely be felt the most in your upper chest. You can also try the upper chest cable crossover, where you lower the angle of the arm and bring it up and across your body. This exercise helps target the upper chest while still achieving full adduction.
It is important to note that adduction exercises can be challenging to perform correctly and safely. Therefore, it is recommended to seek guidance from a certified fitness professional to ensure proper form and reduce the risk of injury.
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Frequently asked questions
The three primary chest muscles are the pectoralis major, pectoralis minor, and serratus anterior. The pectoralis major is the largest and strongest of the three, and its main function is to bring the arms closer to the body. The pectoralis minor sits underneath the pectoralis major and helps to move the shoulder forward. The serratus anterior is a fan-shaped muscle that provides stability to the shoulder during pushing movements.
There are several exercises that effectively target the chest muscles, including the bench press, incline bench press, dumbbell press, cable flyes, and push-ups. The bench press is a classic exercise that targets the mid-chest, while the incline bench press targets the upper chest. Dumbbell presses allow for a longer range of motion, which is beneficial for pec muscle growth. Cable flyes can be performed at different angles to target the upper or lower chest. Push-ups are a great equipment-free exercise that targets the pectoralis major and triceps brachii.
To perform a bench press, set up a barbell on a bench rack and load it with the appropriate weight. Lie down on the bench with your feet firmly planted on the floor. Push the bar up to release it from the rack and position your hands on the bar slightly wider than shoulder-width apart. Lower the bar to your chest, then push it back up until your arms are fully extended. Remember to breathe and maintain a tight core throughout the movement.
To achieve chest muscle definition, you need to focus on hypertrophy, which involves progressively stressing the muscles beyond their resting state to induce growth. This can be done through various chest exercises. Additionally, decreasing body fat can help to enhance muscle definition. This can be achieved through aerobic exercise and a balanced diet rich in fruits, vegetables, whole grains, and protein.
