The level of ignorance in ths thread is stunning, Oliver and Andy aside.
To the guy who proudly announced this thread as his own, can you please produce an anatomy chart that shows upper pec, lower pec, inner pec, outer pec or any other fucking pec you can think of
Read the article below, even though the author use many exercises, including incline and dips, not once does he mention upper or lower pecs.
How can this be?
Because they dont fucking exist.
Chest Anatomy 101
Function of the Chest Muscles.
The chest is part of a larger group of "pushing muscles" found in the upper body. The chest, as part of this group, enables you to perform pushing actions such as a bench press, push-up, or a daily activity like moving a heavy dresser.
To fully develop your chest, you need to hit it with heavy weight using a couple smartly chosen exercises. Read on and learn more about each chest muscle, and how to properly perform exercises that successfully challenge them.
A special note for females: don't be afraid that chest exercises will decrease your breast size! Including chest exercises (performed with the correct weight and repetition) in your weight training routine will sculpt, lift and enhance your breasts.
Pectoralis Major
The
pectoralis major is a large, substantial, fan-shaped muscle. And as you might guess from the word "major," it 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. When training your pecs, you'll likely notice that your shoulders and triceps are benefitting too.
Pectoralis Minor
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.) Think of it as the little (yet very powerful) brother of the pactoralis major. Its job is to help pull the shoulder forward and down.
Serratus Anterior
Although the
serratus anterior may not seem like a chest muscle because of its location, it is typically grouped with the pectoralis major and minor as part of the chest muscle group. It's functions are to move the scapula forward and upward.
The Best Chest Exercises
Top 5 Chest Exercises. Here's my top 5 pick for the most effective chest exercises:
- Barbell Bench Press
- Dips
- Incline Dumbbell Press
- Push Ups
- Dumbbell Pullovers
1. Barbell Bench Press
How to Perform the Barbell Bench Press. Lie on a flat bench, feet flat on the floor, and eyes positioned directly under the bar. Grasp the bar slightly wider than shoulder width (use the markings on the bar as a guide.) Un-rack the bar, and position it directly above your upper chest. Lower the bar it until it barely touches your nipples, then push the bar back up to the start position.
The Advantages of the Barbell Bench Press. I consider the barbell bench press to be the
best chest exercise. It is a fundamental weight lifting exercise that should be at the core of every weight lifter's chest workout. Whether you're looking for mass and bulk or strength and sculpting, the barbell bench press is key to a results oriented routine. And, while the flat bench press clearly benefits your chest, it also tests your shoulders and triceps, making it a powerful upper body exercise.
2. Dips
How to Perform Dips. To perform dips, you'll need two parallel bars, about shoulder width apart (nearly any gym will have what you need.) Grasp the bars and lift yourself to a position so that your arms are fully extended, supporting all of your body weight. Your legs will hang freely. Slowly lower your body until your shoulders are just a bit lower than your elbows (a great time to ask a spotter to check your form.) Then push yourself back up to the start position. To most effectively target your chest, lean your body forward slightly as you perform the dip.
The Advantages of Dips. A dip appears to be a nearly effortless weight training exercise... until you try it! Dips force you to lift
and balance all of your body weight. The dip is prized by serious weightlifters because of its multi-muscle enhancing qualities. Sure, it hits your chest hard, but it also targets shoulders and triceps. Dips are also a great way to hit your pectoralis minor. The movement required by dips also transfers to the bench press, offering you gains in your lock-out strength.
3. Incline Dumbbell Bench Press
How to Perform the Incline Dumbbell Press. You'll need an incline bench (adjustable or fixed), and dumbbells to perform the incline dumbbell press. Start in a seated position with the dumbbells resting on your knees. "Kick" them up by lifting your knees as you recline into the backrest. Now you are flat on your back, with feet planted on the ground. The dumbbells will be near your shoulders; press upward to fully extend your arms above you. Position dumbbells directly over your chest, so that they are perpendicular to your body. Lower the dumbbells in a slow controlled movement until the dumbbells are about even with your chest, then push dumbbells back to the start position. Note that the dumbbells should just barely touch eachother at the top of the movement.
The Advantages of the Incline Dumbbell Press. The incline dumbbell bench press is a great chest exercise, but it also hits the anterior deltoids (front shoulders) hard because of your body angle. So it will definitely work your upper body pushing muscles to the fullest. On the other side of the coin, though, this means you might want to skip it if you're already doing heavy shoulder exercises such as the
overhead press. And finally, incline dumbbell presses are so effective because they train your arm, shoulder and chest stabilizer muscles because you're forced to balance and move the dumbbells together.
4. Push Up
How to Perform Push Ups. Assume the correct push up start position: Hands positioned on the floor a little more than width apart and turned out slightly. Elbows nearly locked, and feet a comfortable distance apart. Your body should form a straight line from head to toe (eyes looking at floor, chin tucked.) Lower your body as one unit until your chest is
slightly lower than your shoulders- then push yourself back to the start position.
The Advantages of Push Ups. Check the scene at any weight training facility and you'll see people doing push-ups, but how often do you catch someone properly performing a push-up? A properly performed push up is an effective way to train your pecs, but no doubt you'll see gains in core strength, triceps, and shoulders too. Push ups are super versatile- just vary your hand or foot position (try close grip push ups or incline push ups) and keep the challenge fresh! The push up serves best as a fantastic end-of-workout burn out exercise that requires nearly every muscle come out and play.
5. Dumbbell Pullovers
How to Perform the Dumbbell Pullover. You'll need a flat bench, and a dumbbell. Position yourself so that your body is perpendicular to the bench. Rest your upper back, shoulders and neck on the bench. Your lower back and torso should be roughly parallel to the floor, and your knees bent at a 90 degree angle. Feet firmly planted on floor. Grasp the dumbbell with both hands, and hold it directly over, and perpendicular to your chest. This is the start position. Slowly lower the dumbbell over and behind your head until your arms are approximately parallel to the floor. Return weight to the start position above your chest.
What is a Dumbbell Pullover? The dumbbell pullover works your pectoralis major, but expect your back to benefit too. Best yet, the dumbbell pullover offers a great stretch and requires that a number of small stabilizer muscles pull their weight. –And almost anyone that's done a dumbbell pullover will agree: this exercise simply feels good.
