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Workout & Exercise

Ab Exercise Workouts
Ab Exercises - more!
Abdominal Exercise - 8 Minute Abs
Abdominal Muscle Myths
Lower Abs Exercise - Leg Raises
Avoid Overtraining
Back Muscle - Latissimus Dorsi
Back Muscle & Lats Exercise
Beach Body Abs
Become Fitness Model -1
Become Fitness Model -2
Big Biceps Exercises
Biceps Super Set Workout
Build Bigger Arms
Bodybuilding Tips - a few
Bodybuiding FAQ
Bodybuilding Myths
Break the Training Plateau
Build Muscle - Lose Body Fat
Calf Muscle Workout Exercises
Choose Bodybuilding Routines
Front Squat vs Back Squats
Forearm Exercises
Lagging Chest Development
Leg Muscle Squat Exercise
Leg Muscle and Glutes Exercise
Light Weight Lifting Vs Heavy
Martial Arts Training
Muscle Injury - How to Avoid
Motivation - Staying Motivated
Optimum Strength Training
Other Chest Workout Exercises
Over 40 Workout and Training
Pete Sisco Bodybuilding Q & A
Self Motivation for Workouts
Set Personal Records
Shoulder Workout Exercises
Static and Isometric Training
Static Contraction Training (SCT)
Strong Range Partials
Teen Bodybuilding
Thigh Exercise & Workout
Training With the Girl Friend
Training for Muscle Definition
Training Frequency and Rest
Training Frequency and Rest -2
Tricep Workout Training
Weight Lifting and Manual Labour

Womens Bodybuilding

Arm Workout For Woman
Woman Chest Muscle Exercise
Women Delt Workout - Shoulders
Women Forearm Exercise
Women Leg Muscle Workout
Women Triceps Exercises
Women Bodybuilding

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

chest muscle, pectoral muscle, pecs

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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