The pectoralis major can be basically divided into two parts, which are actually three: upper area, middle area and lower area. Each of these surfaces has a different fiber arrangement. If we know its anatomy we can focus the work on one area or another, but we will always stimulate the chest as a whole. How can I stimulate some fibers more than others, and with what exercises?
Anatomy of the pectoralis major to better understand how to train it
The pectoralis major is a shaped muscle that occupies the fan-shaped surface between the inner part of the humerus (upper arm), the clavicle, and the sternum. can be divided into two main parts: the clavicular bundle and the sternocostal bundle.
Watch the explanatory video carefully and look at the arrangement of the muscle fibers. These lines of fibers will explain what we are going to see next since if some muscle fibers go up and some go down you will need different angles and exercises to emphasize them.
Clavicular bundle (superior)
The clavicular bundle, commonly known as the upper pectoral, runs along the clavicle to the inner side of the upper arm. In the previous video we can see how their fibers run obliquely from the upper arm upwards up to the clavicle.
Sternocostal bundle (middle and lower)
The sternocostal bundle occupies more area than the clavicular bundle and runs along the sternum to the upper arm, practically in the same place as the pectoralis superior. We could make a subdivision of this bundle into two parts: the superior sternocostal bundle and inferior sternocostal bundle.
The superior sternocostal bundle is the one that goes just below the clavicular bundle, the superior pectoral. Its fibers run parallel from the sternum to the upper arm. The inferior sternocostal bundle could be considered as inferior pectoral and its fibers slope obliquely downwards.
Functions of the pectoralis major
The pectoralis major is mainly responsible for three movements of our arms: shoulder adduction, shoulder flexion, shoulder horizontal adduction. It is these gestures that we must perform in training to activate our chest.
Adduction consists of lowering the arms from above the head to the side of the leg laterally. Shoulder flexion is performed by bringing the hand from the thigh up to the top of the head in front of the body. Horizontal shoulder adduction is the gesture we make when we give a hugThat’s why the pectoralis major is known as the hug muscle.
Depending on the position of our arms in these three movements made by the pectoral, we can have more impact on one part or the other. Yes indeed, one area or another is not isolated, we can simply activate it to a greater or lesser extentbut always works the entire pectoral.
Main exercises to emphasize the work on the clavicular beam (upper pectoral)
Now is when the arrangement of muscle fibers becomes important according to the movement we perform. The upper part of the pectoralis major has mainly fibers running obliquely upward. It will be the exercises that take our arm from the bottom up that stimulate this area the most. Which are?
Incline Dumbbell Press
The incline press with dumbbells allows us a greater range than the same exercise performed with a barbell. Being inclined we perform a thrust in which our arms exert force forward and upward. In this way we mainly activate the upper pectoral.
Incline Bench Press
The incline bench press allows you to lift more kilos than the same exercise with dumbbells. We can take advantage of the greater dumbbell range of travel and the greater barbell load, using both exercises throughout our chest training program, with emphasis on top of the same.
Rising pulley crossing
At the crossover of pulleys from bottom to top, the ascending movement made by our arms is clearly seen, taking advantage of the disposition in that same direction of the muscle fibers of the clavicular bundle.
Front raises from low pulley
This exercise also recruits the shoulder to a great extent, so it may or may not be interesting depending on your feelings. To avoid too much involvement of the shoulder move halfway as you can see in the video. It is this range of the route where the pectoral works the most, and from there the deltoids begin to take center stage.
Low pulley incline fly
The inclined openings perform the hug gesture with an angle that emphasizes the work of the clavicular beam or upper part of the pectoral. We can also do it with dumbbells. The The recommended inclination of the bench is between 30º and 45º.
Main exercises to emphasize the work on the sternocostal bundle (middle and lower pectoral)
If you remember, the fibers of this area are arranged in parallel between the upper part of the arm and obliquely downwards in the lower part of the pectoral. The exercises that perform the hug gesture parallel to the ground will be the ones that activate the middle part of the chest to a greater extent, focusing on the lower part those exercises that move the arm from top to bottom. Which are?
Decline Bench Press
The decline bench press is the complete opposite of the incline bench press. In this case the arms exert a forward and upward force, thus emphasizing more on the lower part of the pectoral. It can also be done with dumbbells, although it is usually more complex to execute if we train alone.
descending pulley crossing
The descending pulley crossovers perform the adduction movement following the line of the muscle fibers of the lower part of the pectoralis. You can do it in the center of the pulley crossing or take a couple of steps forward to vary the stimulus.
flat bench press
The flat bench press is the star chest exercise. In this case the push is completely flat and forward so we focus the work on the middle part of the chest. We emphasize once again that one zone or another cannot be isolated, we can simply vary the exercise to activate one more than another.
peck-deck
The peck deck machine performs the hug gesture with the arms fully crossed. It is interesting for middle pectoral area and to train this muscle with a wide range of travel. We can perform the same movement lying on a flat bench with dumbbells, or with the crossover of pulleys lying on that same flat bench.
Parallel Funds
If we have explained ourselves correctly up to here, you will be able to visualize that the arms exert a forward and downward force, specific characteristic of the lower part of our pectoral. Parallel dips are one of the exercises to highlight to emphasize this area of the chest.
Pushups
Push-ups simulate a flat barbell bench press. The movement and the stimulus is very similar, but since it does not require material, we can perform push-ups anywhere. If you have an advanced level in strength you can use it as a final exercise until you reach failure in the chest session.
Seated Machine Thrust
We vary the position of the body and introduce a machine, but the movement is the same: embrace with arms perpendicular to the body. What part of the pectoral is the one that will be activated the most? The middle part because its fibers are the ones that align best with this exercise.
In Vitónica | The best exercises to get big pecs
Images | iSock, Unsplash