Chest: Every young man who hits the gym like to start with his chest. It's one of the things girls look out for and what gives guys a good confidence booster.
I'll start explaining with...
Muscles: There are three groups of muscles in you chest
Peak Major: It's the big muscle everyone looks at.
I can sub-categorized into three groups as well:
- Clavicular head: It's the smart name for the top of you peak.
This muscle stretches from the top-middle of your chest and connects with your upper arm bone. - Sternal head: As the name suggests, it stretches from you sternum also to you upper arm bone.
- Abdominal head: This one start much lower the one might think.It starts from under the curve of you peak (almost on you abs) in the middle to, once again, your upper arm bone.
Second muscle: Peak Minor
This one is beneath the Peak Major and starts between your peak and shoulder and runs down to your second, third and fourth rib.
This is not an important muscle to build for good looks and it is mostly used for breathing and respiration.
Then we have the Serratus Anterior: It run from the inside of your shoulder blade to the front of your rib cage.
People tend forget to exercise this muscle, but this muscle gives you a good physique and healthy and safe shoulders.
Then two things I want to add:
If you are doing any press exercise pin your shoulder blades down and back. This gives you a stable base to press from.
Just remember every time you do a press you use the full extend of your elbows. So take care ;)
There are three great exercises that will work great in building muscle in your chest:
- Dumbbell incline bench press - Tighten your abs and legs and tuck you elbows in a bit
- Dumbbell fly
- Push-ups: Tighten your abs and tuck in your elbows. Control your way down and make it slow. When going up try to push your body as far away from the ground as possible.
<no image needed, I'm sure ;)>
Now that you know what your chest muscles consist of you'll be able to preform better in the gym and can try new things based on this knowledge.
This information comes from Built By Science: Chest by Mike Robertson, C.S.C.S.