1. Anatomy Lesson
Two separate parts make up the pectoral muscles. The upper section connects to the clavicle, or collarbone. The lower section connects to the ribs and sternum. To the sides of the body, the pectorals start at the humerus, the upper arm bone. Pectorals allow the shoulder and arm to move across the front of the body. You use the pectoral muscles during motions like pitching, swimming and opening a stubborn jar of pickles. Developed pectorals are the trademark of an accomplished bodybuilder.
2. The Stretch
Every chest training exercise will require a good stretch at the bottom of the movement to instigate a full contraction. The greater the range of motion, the bigger and denser the muscle will get. To build pectoral muscle mass, you should be able to lift heavy weight but only with a full stretch. The stretch will also support a long muscle that is healthier and that looks better. Many bodybuilders are incredibly flexible because they concentrate on constant stretching before, during and after a training session. Inexperienced bodybuilders who don't stretch, risk short, squat muscle development and have a greater risk of injury.
3. Movements For Mass
To build the chest pectoral muscles, work both the upper and lower sections in two different training sessions. You can combine one session with back training, for example, and the other session with biceps. Upper pectoral muscles are the most difficult to isolate. The movement is more awkward and the difficulty surprises new bodybuilders. To work the upper pecs, perform incline presses. Use an incline bench. You can use dumbbells or a barbell. You can also pull the bench over to a smith machine for added support or when you start to lift heavier weight. Work the lower pectorals with dumbbell or barbell decline presses, dips, decline flys and cable flys. There are a lot of machines available at your gym that serve the same purpose. Use them as a complement to your dumbbell and barbell routine. Don't use them primarily, however. You sacrifice a greater range of motion and development of the stabilizer muscles. Start with lighter weights at first. Make sure your form is perfect before you attempt to lift heavy. The position of the movement can cause strain on the back if you do not concentrate on controlled, fluid movements. Don't jerk or use momentum to perform the lift.
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