![]() The serratus anterior is also partly responsible for movements such as reaching forward or lifting your arms overhead. The main function of this muscle is to pull the shoulder blades forward. ![]() This muscle has three parts that are dependent on the corresponding ribs they originate from. ![]() Serratus Anterior: This muscle is found on the top sides of the ribs it wraps around your upper rib cage and attaches to the shoulder blades. Although it’s impossible to specifically isolate this muscle, you can do exercises like dips and decline press, where your shoulder blades are drawn down that will help to engage the pec minor. The pec minor will work in concert with the pec major but isn’t the primary mover. The main functions of the pec minor are the depression, stabilization, abduction, internal/downward rotation of the scapula. The pec minor usually starts at the front third to fifth ribs then attaches to the coracoid process of the scapula (hook-like points on the shoulder blade). This muscle is involved with many movements of body parts on the backside of the body. Pectoralis Minor: This triangular muscle is located under the pec major in the upper chest area. ![]() One exercise that specifically works the lower chest more are the decline press. The lower chest is stimulated better by exercises that enhance horizontal adduction, meaning a wide grip bench press is a good choice to activate the lower chest. The major functions of the sternal head are to assist in horizontal adduction and extend your arms in front of you. The sternocostal head accounts for 70-80 percent of the total mass of the pecs. Sternocostal Head: This muscle is also sometimes referred to as the sternal head, as it attaches to the sternum. You’ll also activate the upper chest when doing some shoulder exercises such as front raises. Exercises like an incline dumbbell press and chest flyes are excellent for working the clavicular head. Exercises in the frontal and transverse planes will put the upper pecs to work. The best movements to hit the upper chest are when there’s a degree of shoulder flexion. Horizontal shoulder adduction is a movement similar to hugging someone. You can think of shoulder flexion when you start with your hands at your sides then lift them upwards. The main functions of the upper chest are shoulder flexion and horizontal shoulder adduction. This upper chest area makes up roughly 20-30 percent of the total mass of the pecs. Therefore, it’s important to target both heads of the pec major if you want a balanced overall look.Ĭlavicular Head: This head is more commonly called the upper chest it begins at the clavicle, as you may have guessed. However, their functions have subtle differences, largely based on the angle at which the upper arm is moving. The clavicular and sternocostal head of the pec major work in unison in many movements. The pec major stretches across the entire chest from the sternum (breastbone), clavicle (collarbone), ribs, and finally connecting to the humerus (upper arm). The pectoralis major is often referred to as the “pecs.” This fan-shaped muscle is the largest and most visible in the chest region. Pectoralis Major: This muscle is comprised of two heads the clavicular and sternocostal head. Let’s look at the three chest muscles and their functions so that you know how to engage each muscle to elicit the best response to your training. To properly develop a well-built chest, you’ll need to work each chest muscle in a way that will stimulate the most response in terms of building strength and muscle. These muscles are primarily responsible for pushing exercises such as the bench press. Many people often refer to the chest muscles as the “pecs,” even though three muscles make up the chest. Put simply, you will want to perform upper chest exercises that involve some degree of shoulder flexion and horizontal shoulder adduction. Due to the structure and function of the upper chest, you will need to perform exercises that are tailored to stimulate it. The muscle fibers in the upper portion of the chest run along a different angle than the lower chest (sternocostal head). The upper portion of the chest muscle (pectoralis major) is called the clavicular head. Read on for the best 12 upper chest exercises and how to program them into your workout. This post breaks down the anatomy and benefits of working the upper chest, plus tips and tricks that will have you achieve a chest that Superman would be jealous of. If you’ve had trouble building a complete chest, then this is an article you must read. The best upper chest exercises take into account the movement of the arms and position of the body. To build a solid upper chest, you’ll need to work out with purpose.
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