Chest Exercises

Chest muscle exercises are designed to work the pectoralis major. This muscle group is large and fan-shaped that spreads across the chest. It is the primary muscle group used in pushing and pressing movements. The pectoralis major is divided into three main sections: the upper (clavicular head), middle (sternal head), and lower (abdominal head) fibers. Targeting all three areas is required for balanced muscle development, a good aesthetic look and overall strength.

The upper chest is located near the collarbone. To emphasize this region, exercises should involve pressing movements at an upward angle relative to the torso. Exercises that work the upper chest are usually labelled with the word "incline". Building the upper chest creates a fuller, more balanced appearance and prevents the chest from appearing heavy at the bottom.

The middle chest is the thickest and strongest portion of the pectoralis major. It is activated most during horizontal pushing movements where the arms extend directly in front of the torso. Exercises that work the mid-chest are labelled with the word "flat". A strong mid-chest enhances over appearance of the chest.

The lower chest runs along the bottom edge of the pectoralis major, close to the upper abdomen. This area is best trained with movements where the arms press downward. Exercises that work the lower chest are labeled with the word "decline". Strengthening this area helps define the bottom outline of the chest .

While the pectoralis major is the primary muscle worked during chest training, secondary muscles such as the anterior deltoids, traps, and triceps assist in most pressing movements by providing structural support.

To maximize growth and symmetry, when you design or choose a chest workout it should target these three muscle groups. In short, choose or plan to perform chest muscle exercises that aim to target the upper, mid, and lower pectoralis major. By using a strategic mix of exercises and movement angles, you can develop a strong, proportionate chest that performs well and looks impressive.