Structure and the Function of the Chest Muscles
Major Pecs (Pectoralis Major)
Pectoralis major is the large part of the muscle that covers the anterior rib cage. Some people get confused about this group muscles as they believe there is an 'outer' part and 'inner' pectoralis muscle. This classification is scientifically and anatomically incorrect. But there is an 'upper' and 'lower' part of the major pecs part . The larger sternal head of the pecs major, which starts from the sternum, is the 'lower' portion of the pecs major and the smaller clavicular head, which originates from the clavicle side, is the'upper' portion. This separation is scientifically and anatomically correct when we say that each of these two heads has a distinct action. Both of the heads insert on the humerus bone.
The principal action of the major pecs as a whole saying (both of the heads are working together) is to adduct (near by ) the arm and bring it medially across the chest (like when you are hugging somebody) as well as medially rotate the arm. The clavicular part of the head flexes the arm and the sternal head extends it. Extension of the arm by the sternal head can only occur if the arm is flexed; the sternal head cannot extend the arm like hyperextending.
Minor pecs ( Pectoralis minor )
The pectoralis minor is the small and triangular shape muscle, which lies deep to thepectoralis major. Its position is from the anterior side surface of the 3-5 ribs and inserts on the coracoid process of the scapula. The pectoralis minor’s actions include depression and downward rotation of the scapula.
THE PROGRAM
The chest workout ( You will do this 2 times / week )
**** My recommendation is Monday and Thursday
1. Classic bench press
3 sets of 3-5 reps ... every negative rep. should last 3 seconds (like when you go down with the bar)
2. Incline bench press (clasic )
3 sets of 6 - 10 reps ... every negative rep. sould last 3 seconds
3. Flies or Crossovers
3 - 6* sets of 10 - 12 reps ... every negative rep. sould last 2 seconds
*Depending on your recovery time ... minimum 35 seconds maximum 90 seconds, my recommandation is to try do 1 or 2 sets for each angle .
Total Sets this day 9-12
**All sets are need to be stoped 1 rep to shy of failure . Training with the shy of failure mode will improve your recovery time between sets and allow you to train your chest more times per week or better say more frequently
BENCH PRESS:
There is no secret here ... as i told in the program ... classic style . In the past 4 - 5 years i never really focused on this bench press. The professional ones always saying that " your chest is not growing go and focus on the dumbbell presses" ... i tryed that for about 1 year and ... my bad luck... did not work ( no progress ) as i would have liked. When i started to train as i described in the program 3 - 5 rep range and the negative part to be 3 seconds ... in about 2 weeks my chest started to get more shape and grow .... Why???....Let me tell you why ... Because with the bar i press on the chest much more weight than i could press with the dumbbells. Other tip i can give you ... try to use that wide grip ... it will work...because it will increase the recruitment of the chest and the deltoids and triceps will be less used .
Only the simple chage of the grip ... started to stress my chest better and stimulation from the bench press. And as a conclusion... my chest loved it !
My personal opinion ... heavy chest pressing is very important and vital for building a big and massive chest .
All my trainee .. even the women .. asked me very often an interesting question ... WHEN THEY SHOULD INCREASE THE WEIGHT FOR THEYR EXERCISE ??? ....my answer will be like : I will not increase my bench press weight until i complete 3 sets of 5 reps for about 2 - 3 consecutive workouts.
I will give you and example :
- today i benched about 405 lbs for 3 sets of 3 - 4 reps
- in the moment i can bench 405 lbs for about 3 sets of 5 reps with no help from my partner on the next 2 consecutive workouts i will slightly increase the weight with 10 - 15 lbs on my next workout
- the only reason i wait until i can do a complete workout with the given max reps from the program for about 2 workouts is because i ensure my consistent progress
In my past when i would increase the weight that i used more frequently , I would prefer to get stuck on that weight for weeks.While doing this i had a hard time progressing.
When you don't progress for weeks is becoming very frustrating.
SO IN CONCLUSION : Wait until you complete 3 sets of 5 reps for 2 consecutive workouts and will work well .
INCLINE BENCH PRESS:
The incline bench press is an important exercise even if it's harder to do it because it targets the very underdeveloped clavicular head of the pecs.Some people don't feel that but the difference is in the origin of the muscle ... like sternum vs. clavicle muscle fibers... make this possible.
To do the best movement in this exercise you really need to focus and lower the bar to the top of your clavicle and then push your chest up and stretch your pecs.
A helpfull movement to develop the upper chest is to pause about 2 3 seconds when you are in the fully streched possition but not like resting the bar on your chest . Isometrically talking this contraction will target the clavicular fibers and allow you to fully activate them. Same as the classic bench press ... you need to focus on the portion of the lift and use the muscle fibers of the chest not the deltoids or triceps. This incline position it's harder than the regular bench press so you need to go on with lighter weights
For example you can do on normal bench press about 6-7 reps with 225 lbs... on the incline bench press you need to go down to 190 lbs to do 6 - 7 reps and focus on the isometric movement and pause.
FLIES OR CABLE CROSSOVERS :
In this routine the final exercise that you do is dumbbell flyes , cable flies or cable crossovers.
So if you choose dumbbell or cable flies i would recommend to do 1 or 2 sets of flat flies , 1 or 2 sets of incline flies and 1 or 2 sets of decline flies.
And if you choose the cable crossovers i would recommend to do 1 or 2 sets of high pull crossovers , 1 or 2 sets of pulls at the height of your shoulders , and 1 or 2 sets of low pulls crossovers . I dont like to "shape my exercises" so i will just say this kind on setup will allow you to hit your pecs from all angles.
The flat dumbbell flyes:
The incline dumbbell flyes:
The decline dumbbell flyes :
The high pull crossovers:
The shoulder height crossovers:
The low pull crossovers:
So thats all guys for today ... dont forget to eat healthy and sleep well about 8 hours/day !!
