The pectoral muscles are known as the pectoralis major and pectoralis minor. Evident by its name, the pectoralis major is the bigger, thicker of the two. It is a fan-shaped muscle that assists in the adduction--towards the midline of the body--and medial rotation of the arm at the shoulder joint. The thinner, flat pectoralis minor is deep, or beneath, the major. It is involved in abduction--away from the midline of the body--of the scapula. With regards to their roles in exercise, consider the push-up move. Lowering the body to the floor engages the major as the scapula rotates medially. Pushing the body back to the start position targets the minor as the scapula is moved laterally, away from the body's midline.
Step 1
Begin with a flat bench bench press. Lay in a supine--face up--position on the bench, placing your eyes below the bar. Grab the bar with palms facing away in a closed grip. Situate the arms just past shoulder-width apart. Move the bar in a position over the chest. Lower the bar, under control, towards the chest. Avoid bouncing the bar off of the chest. Pause at the bottom and press bar back to starting position. Repeat. Perform with dumbbells for a greater range of motion. Bring dumbbells down to the outside of the chest. Perform three sets of eight to 12 repetitions. Increase the weight and return to eight reps after the completion of three sets of 12.
Step 2
Target the upper pectoral region by inclining the weight bench. Lift slightly less weight than used in the flat-bench routine. Lower the bar to a slightly higher position on the chest during this exercise. Follow the same set and repetition pattern as in the flat-bench protocol.
Step 3
Execute dumbbell chest flyes to target the width of the pectoralis major muscle. Lying supine on a bench, hold a dumbbell in each hand with arms fully extended over the chest. Face the palms towards one another. Contract, or tighten, the abdominals as you move the arms apart towards the sides. Bend the arms slightly as the weights drop down to the side. Stop the movement when you feel the stretch on the chest muscles. Pause for a moment and return the weight back to the start. Perform from either flat or inclined bench.
Step 4
Finish your chest workout with push-ups. Begin in a prone--face down--plank position with the arms fully extended. Place the arms just outside of shoulder-width apart. Maintain a straight line from your shoulders down to your ankles. Hold head steady in its normal alignment with the body. Lower your body to slightly above the floor. Return to the start position. Avoid dipping your head or lower body down to the floor before the torso. Modify this move by starting with knees on the floor and executing the move.
Tips and Warnings
- Always use a spotter, a person that assists with execution for saftety purposes, when performing bench press or chest fly exercises.
References
- "Principles of Anatomy and Physiology, 12th edition;" G. Tortora and B. Derrickson; 2009
- "NSCA's Essentials of Personal Training;" R. Earle and T. Baechle; 2004
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