Body Parts And Anatomy
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Anatomy of the Chest Muscles
Muscular Anatomy
The Pectoralis Major muscles (also known as the Pecs) are located on the front of the rib cage.
Anatomy | Muscles | Bodybuilding | Fitness | Stretching
The Pecs attach to the humerus near the shoulder joint and originate on the breastbone in the center of the chest.
The fibers of the Pectoralis muscles run like a fan across the chest. The fan-like structure of the Pecs allows the humerus to move in a variety of planes across the body.
The Pectoralis Minor muscle is located underneath the pectoralis major muscle, attaching to the coracoid process of the scapula and originating on the middle ribs.
The function of the Pectoralis Major is to bring the humerus across the chest. A flye movement is the best example of this action.
The Pectoralis Minor serves to move the shoulder area forward. This can be seen by shrugging your shoulder forward.
Anatomy and Exercises
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Comments
The Best Chest Exercise and How to do them
By T. Bull
To build your chest you need to know the best type of chest exercise. The single best way to build your pectoral muscles are by using the bench press, everyone knows that and its true. The good thing about the pecs are that they are pretty easy to build up and it doesn’t take too long before you start to notice the increase in size of your chest. It’s important to know that there is not just the one standard bench press that will pump up your chest, but knowing how to use the bench press it is definatly the best chest exercise. The best way to increase the muscle size and strength of your pectorals is to train them using a variety of exercises. Its best to mix your pectoral training with free weights and machine exercises.
    
I suggest you use three different chest exercise and routines when you are training your pecs, flat bench press, dumbbell fly’s and the exercise machine. You will need a Bench and a Barbell to do the flat bench press, the flat bench press is simply lying on the bench and holding the barbell across your chest then raising it as high as you can and then lowering it down. The forearm should be perpendicular to the bar and the back should lean completely on the bench. When doing this exercise make sure you use a rack to hold the barbell or have a spotter because it can get very dangerous if you cant physically hold the weight any longer. A little tip I got from a bodybuilder was to do this exercise twice but the second time put your feet on the end of the bench that way you can arch your back and the pectoral muscle is being fully worked, try it you will defiantly notice the difference.

Chest Exercises For Beginning Bodybuilders
By R. Mitchell
he chest area is one of the easist muscle groups for beginning bodybuilders to strengthen and develop. It consists of a large muscle (pectoralis major) to either side of the breastbone and a smaller muscle (pectoralis minor) underneath. The pecs are relatively easy to develop in the early stages simply because they can be trained intensively although care needs to be taken to work them from different angles to ensure full development.

For beginners, three safe but effective exercises are recommended:
1. Incline dumbbell press - 3 sets of 10-15 reps. When you feel comfortable with the mechanics involved in this exercise you can move on to using a barbell instead, remembering to maintain proper form.
2. Incline dumbbell flyes - 3 sets of 10-15 reps. Done properly, this exercise is good for inner and outer pecs.
3. Push-ups - 3 sets of 10-15 reps. Keep your body straight from head to knees and lower your body until your arms form right angles. Done properly, the old fashioned push-up still offers benefits to the chest muscles.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your chest exercises into a program similar to the one suggested below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
Muscles Safety
Training tips
  • Maintain your ideal body weight. The more you weigh, the more stress you are putting on your joints, especially your hips, knees, back and feet.
  • Move your body. Exercise protects joints by strengthening the muscles around them. Strong muscles keep your joints from rubbing against one another, wearing down cartilage. We can help you get started on an exercise program that works for you.
  • Stand up straight. Good posture protects the joints in your neck, back, hips and knees.
  • Pace yourself. Alternate periods of heavy activity with periods of rest. Repetitive stress on joints for long periods of time can accelerate the wear and tear that causes osteoarthritis.
  • Listen to your body. If you are in pain, don't ignore it. Pain after activity or exercise can be an indication that you have overstressed your joints.
  • Don't be static. Changing positions regularly will decrease the stiffness in your muscles and joints.
  • Forget the weekend warrior. Don't engage in activities your body for which your body isn't prepared. Start new activities slowly and safely until you know how your body will react to them. This will reduce the chance of injury.
  • Wear proper safety equipment. Don't leave helmets and wrist pads at home. Make sure you get safety gear that is comfortable and fits appropriately.
  • Ask for help. Don't try to do a job that is too big for you to handle. Get another pair of hands to help out.

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