The anatomy of the chest
The chest muscles are located in front of the ribcage. The pectoralis major and pectoralis minor fan out along the clavicle, near the shoulder joint and spread to the breastbone. Though the upper torso is stable and does not turn or bend, the pecs intercept the humerus bone and assists in stabilizing its actions.
That’s why your chest muscles are involved in pushing and pulling. The pectoralis minor also protects the ribs and integrates with the muscles that operate the shoulder blades.
Many guys who read the magazines and follow the bodybuilders make the mistake of using isolation exercises in hopes of building mass. This myth of the isolated chest workouts for building big pecs come from watching others who are more experienced perform their routines. What new bodybuilders and strength trainees miss is how these guys and gals got big in the first place.
To get big, you need compound exercises that allow you to tackle massive weights using a few of the muscle groups surrounding your pecs. By using compound exercises, your chest gets bigger because it is involved in heavier weights than it would normally handle.
Work the pectorals less than your practical muscles. Your chest will get a great workout when you work your deltoids and even your back using compound exercises. That is why you’ll want to give it special attention once a week and let it rest. Work all sides of the pecs to avoid the uneven look of the gym rats.
The proper way to isolate your pec parts
Hit all sides of the pectoralis major and minor when working your chest. By working the top, sides and bottom of the muscle, you’ll gain a fuller, more rounded look. Once you strip the fat from your body, the muscle fibers will begin to stand out and give you the chiseled look of a champion.
The Top four exercises for the chest
* Bench press (close grip for inner pec muscles) * Incline press (Upper pecs) * Decline press (work the outer and upper pec muscles) * Dumbbell flyes (all sides)
Be sure to pay close attention to your diet and rest up with at least one or two days off for the chest to heal and regenerate. Overworked muscles don’t develop the strength and cellular fortitude that they need for increased weight and resistance. You can get more fitness and nutrition information by visiting