✨️Spotlight On Pectorals
ANATOMY
Pectoral muscles (often referred to as “pecs”) are the muscles that connect the front of the human chest with the bones of the upper arm and shoulder. This region contains four muscles that provide movements to the upper limbs or ribs.
- The pectoralis major is a fan-shaped or triangular muscle, which makes up the bulk of the chest muscle. It lies under the breast. It serves to flex, extend, and rotate the long bone of the upper arm (humerus).
- The pectoralis minor is a thin, triangular muscle located beneath the pectoralis major. It attaches to the ribs, and serves to stabilize the scapula, the large bone of the shoulder.
- The subclavius muscle is a small muscle that moves the shoulder downward and forward.
- Serratus anterior, The Boxing Muscle, is another muscle on the front of the chest. It moves the scapula forward, as when throwing a punch.
EXERCISE PLAN
Because of the way the fibers run in the pectoralis major, people often structure exercises in terms of upper, middle, and lower chest. For a split, focused plan (meaning chest would be a primary exercise focus that day), I would normally do about four exercises.
Examples might be flat bench press, incline dumbbell press, flat chest fly, decline machine press.
Additionally, change up the exercises each time you work your pecs (for example, each week) so that you are targeting your muscle group in different ways.
For more spotlights or exercise ideas, go here: https://innerathlete.us/exercise-and-workouts/
Sources: Wikipedia, athlean, bodybuilding.com, mirafit