Chest Muscle - Pectoral Muscle (Pecs)

Chest Muscle Anatomy & Function

The pectoral muscle covers your rib cage, connects to the collarbone, and connects to the breastbone and the cartilage of several ribs. Main function of the chest muscle is to bring the arms towards the chest, and medial rotation of the arm. Motions such as pushing, pitching a ball, swimming strokes, bench pressing, or even slamming a door shut involves the pectoral muscles.

There are 2 components to the chest muscle: pectoralis major and pectoralis minor muscles. The pectoralis major lies on top of your rib cage, and the pecs minor lies under the pectoralis major muscle. Your pecs attach near the shoulder joint, and originate on the breastbone in the center of your chest.

Chest Muscle Diagram

Pectoral Muscle (Pec Muscle) Development

The pectoral muscle (pecs) is probably one of the most noticeable body parts, and along with biceps, are often the two most popular muscle groups to train for beginners. After all, who doesn't want big guns and a massive chest? Of course, if you've been reading other articles on this site, you'd know bodybuilding involves more than just bench pressing and barbell curls. =)

I have to admit, when I first started lifting weights years ago, chest day was always my favorite day. Even now, working out the chest muscles is still one of my favorite days, along with all my other days! See my training routine here.

Thick, well defined pecs is one of the most important qualities in a bodybuilder's physique. Well developed pectoral muscles doesn't come easy, and requires dedication and hard work. There's no quick, easy way to develop impressive pecs, but patience and dedication will pay off in spades if you stick with it.

How to Build Chest Muscle (Pecs)

A well developed chest muscle involves good upper and lower pectoral development, and also inner and outer chest muscle (pecs) development. If bench press alone could develop a massive, well-rounded chest, then there wouldn't be other staple exercises for building the chest such as incline bench press, or dumbbell presses.

There are a few key points that I think are crucial to a complete chest development:

Compound lifts over isolation movements - compound chest exercises such as bench press and dumbbell press will always help you develop a better chest than isolation movements such as dumbbell flyes.

Heavy weights, low reps over light weights, high reps - no matter what you do, lifting heavy with lower number of reps will always develop a better pectoral muscle than light weights with high reps. Provide the right stimulus, through heavy weights, and your chest will respond.

Alternate your chest muscle workout routine - there's no point to doing the same chest routine week in, week out, using the same weights. You body and your muscles adapt.

Serratus Anterior Muscle

The Serratus Anterior muscle is a thin muscule between the ribs and the scapula. The serratus muscle holds the scapula against the thoracic wall. The function of the serratus anterior muscle is to latterally rotate and draw the scapula forward and downward. Some serratus anterior exercises include: straight-arm pullovers, rope pulls, one-arm cable pulls, close grip chinups, hanging serratus crunches, and machine pullovers.

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