A Guide to the Muscles of the Chest

The chest is comprised of two primary muscles groups – the pectoralis major and pectoralis minor – and one minor muscle, the serratus anterior. All of these muscles, except the serratus anterior, connect the bones of the chest at various points to the shoulder and arms.

Pectoralis Major

This fan-shaped muscle covers much of the chest area and divides into three separate heads – the sternocostal, abdominal and clavicular. However all the heads connect to the humerus on one end.

Sternocostal – The sternocostal head connects midline of the chest at the breastbone and cartilage running to the ribs (at the second to the sixth).

Abdominal – Sitting under the sternocostal, this head attaches to the breastbone and the second to sixth rib cartilage also.

Clavicular – Sitting on top of the sternocostal, it connects at the collarbone instead of the breastbone.

All three heads have the exact same function – allowing us to move our arms across our body.

Pectoralis Minor

Muscles of the Chest

3 Things You Should Know About Building Muscle Mass… Building muscle mass is a process requiring determination, patience and the desire to succeed.

Smaller than the major, it sits just underneath it and connects to the shoulder blade on one end and from the third through the fifth ribs on the other end. The minor allows the shoulder to move down and forward and is the opposing muscle group of the trapezius.

Serratus Anterior

Connecting the shoulder blade to the upper eight ribs, these muscles runs down the side of the body almost across the whole width of the shoulder blades. They allow the shoulder blades to thrust forward as when pushing something. They are also used in breathing: flexing on the inhale, contracting on the exhale.

Building Chest Muscle

Here are some exercises that target each of the chest muscle groups:

Pectoralis (both major and minor) – incline barbell, dumbbell bench press and incline dumbbell flyes (all done at a 30 to 45% incline), decline barbell, dumbbell bench press and decline dumbbell flyes (all done at a 30 to 45% decline).
Serratus Anterior – wall and floor presses, along with the yoga poses of turbo dog, downward facing dog, the dolphin, handstands, and the wheel and forearm balances.

The muscles of the chest mainly allow us to move our arms multi-dimensionally and to push things forward. As with other groups of muscle, be sure to work each one equally. Not only will it give you a more balanced look, it will reduce the risk of an injury. With these muscles, an injury will most likely hurt every time you breathe until healed.

The three best tips for building a massive chest.

This video is going to give you not only the proper way to train your chest, it’s also going to show you what not to do… this way you can get that chest that will get you all the attention when you have that tank top on.

Video Breakdown:

**3 tips for a massive chest

Tip #1 Tuck in your trap muscle and avoid using your deltoids muscles. Most people leave their shoulder up and end up messing up their rotator cuff and never activating the chest muscle.

Tip #2 Finish your last rep. A lot of guys are tired by the last rep so they use a shortcut and cheat on the last rep. You don’t want to give up when you are fatigued, because when you are at your weakest, you will actually build more muscle.

Tip #3 Find the exercise that you find works out your chest the best. Now if you are a guy that is just trying to sculpt his chest, then don’t pay attention to this tip… but if you want to go ahead and build a massive chest, find what works for you.