Chest Training Intro

Chest Training

Chest Prominence
The region of the chest is perhaps to be considered the most prominent or most “showy” muscle
region of the entire muscular structure and as such, is generally of foremost concern to all who
are involved in “pumping iron”. A well-developed chest region sets off the physique and establishes a
sense of symmetry while providing for an aura of power and mite.

When King Kong fell a surge of energy and inspiration from meeting Faye Raye, he stood
proudly proclaiming his good fortune by beating his fists against his chest. When Tarzan expresses
himself to his jungle mates he cries out with an accompanying pounding of the chest. There is something
about power and inspiration, and a general sense of success that is associated with solid chest
development. Most weight-resistance trainees devote a great deal of time and energy to the development
of a clearly-defined, muscular chest. There seems to be no hesitation for trainees to pound out
set-after-set of the various chest exercises Chest training can be fun because results come readily and
it is always interesting to see how much weight we can push as we test ourselves.

Frequently, however, the aspirations to build an impressive chest structure can reach the point of
obsession. The general tendency to over-emphasize the chest programs with extended routines calling
for barbell and dumbbell pressing movements from all angles as well as the “peaking” exercises
frequently results in an over-training syndrome. This leads to a retardation of chest development. As
well, over emphasizing the chest can lead to a retardation of overall growth and development of the
muscular structure because other body parts are sacrificed in the chase for the optimum chest. More
importantly, all-out attempts to achieve chest development can lead the trainee into situations of high
injury risk. Ill-advised poundages are often employed which can lead to both external and internal
injuries. It should be understood that chest training while fun and inspiring can prove to be deadly
with respect to injury risk. Intelligent weight selection and proper movement methodology are essential
in establishing a safe, efficient approach to chest training.

Location and Function

Pectoralis Major (A)
Location
The largest muscle of the chest, the pectoralis major takes its origin from the clavicle and the
sternum and as well as the fascia covering the inferior (lower) edge of the rib cage and pectoralis minor.
The fibers cross laterally over the humerus to form the anterior border of the axilla creating a
thick ridge of muscle just to the side of the upper portion of the rib cage.

Pectoralis Major Consists Of Two Heads
The pectoralis major actually has two distinct regions or “heads” which derive their name from
their location. The uppermost portion of the muscle is deemed the clavicular head and takes its origin
from the front of the clavicle. The lower portion of the muscle is called the sternocostal head
which originates from the upper portion of the sternum and the upper portion of the costal cartilage.
The two portions (heads) join together to form a common tendon and join on the intertubercular
groove of the humerus in the shoulder joint. The sternocostal head inserts on the lateral portion of
the anterior side of the humerus at the insertion of the deltoid muscle.

Function
The pectoralis major serves in adduction of the humerus (brings the amt across the body), and is
involved in medial rotation of the humerus at the shoulder joint. The clavicular head acts in shoulder
flexion (raising the arms in front of the body. The sternocostal head acts in shoulder extension in
lowering the arms down in front of the body.

Pectoralis Minor
Location
The pectoralis minor -as the name would imply- is a smaller muscle which is located beneath the
pectoralis major. It rests on the anterior surface of the thorax and the anterior surface of the second
to fifth ribs. It inserts on the coracoid process of the scapula. The development of the pectoralis minor
promotes the overall hypertrophy of the chest region because of the fact that the pectoralis minor
is located beneath the pectoralis major and its growth promotes the protrusion (depth and thickness)
of the chest.

Function
The pectoralis minor is involved in the stabilization of the scapula as is draws it forward and
downward against the thoracic wall. This muscle is highly-involved in aiding the breathing process
during inhalation. The concept of utilizing deep or pronounced breathing during chest training is
operationalized most specifically with reference to the growth and development effects upon the pectoralis
minor.

Serratus Anterior (B)
Location
The serratus anterior originates on the anterior-lateral surface of the ribs (just below the latissimus
dorsi), and passes the no cage and inserts on the medial border of the scapula. It is covered by
the scapula at the bottom and the pectoralis major at the top.

Function
The serratus anterior is involved in the action of protraction of the scapula (pulls the scapula anteriorly),
and compresses it against the thoracic wall. Highly-involved in pressing actions away from
the body as it pins the scapula close to the thorax which provides for a stabilizing effect upon the
scapula which allows for a fixed point of reference for the activation of other movements.

Intercostals (C & D)

Location
There is another group of muscles located in the chest region called the intercostals muscles. The
intercostals consist of three muscles which travel between two ribs (immediately above and below).

Function
The intercostals are highly-involved in the breathing actions of inspiration and inspiration.

Muscle Activation
There are several movement applications that can be utilized in the development of the chest
muscles. There are the pressing movements which feature barbell and dumbbell applications from a
wide range of angles. There is also a plethora of “squeezing” type movements available in the three
basic training modes. In free-weight, (flyes) machine, (pec deck), and cable (crossovers), applications.
As well, a series of exercises involving a combination of the flye and pressing (flye/press) movement
applications is available.

Full chest development involves a lot more than just pounding away on the bench press. Building,
shaping, and contouring the muscles of the chest requires a variety of movement applications. It
is crucial that the weight-resistance trainee apply a huge measure of common sense in the selection of
the resistance to be used for each movement. It is also essential that the trainee pay strict attention to
requirements for proper exercise execution in order to provide for safe, efficient training of this highly-
motivating, but potentially dangerous body part.