The Principle of Pectorals

This blog will mainly focus on the pectoralis major as the pecs minor is more emphasized in developing good shoulder blades and areas affiliated with the scapula. The pectoralis major is already a large muscle that serves its own purpose and differing function. (as well as different ways to cause muscle hypertrophy). Developing a good pecs major can help support the weight of the body and the full expansion of the lungs.

What exactly is the pectoralis muscle?

The pecs, also known as the pectoralis, are a large fan-shaped muscle preceding the chest wall. It originates in two separate entities: the pectoralis major and the pectoralis minor. The pec major itself consists of its own two heads - both the sternocostal head and the clavicular. The sternocostal head primarily focuses on adduction and rotating the humerus internally, whereas its counterpart raises the arm forward. Despite these muscle heads being separate, it is often difficult to target one on its own. In fact, the idea of both incline and decline bench press to isolate parts of the pectoralis major has sparked large debate over the years. Incorporating a variety of exercises may still emphasize one head over the other.

Incline Bench Press - Requirement: Barbell or Dumbell, Adjustable Bench

The incline bench press is a variation of the bench press that targets the upper part of the pectoral muscles (the clavicular head). This variation involves a 30 or 45 degree incline. For further difficulty, using dumbbells will require more stability and single arm strength compared to its barbell version.

To perform an incline bench press, you’ll want to begin with:

Lie back on an inclined bench and put your hands just outside of shoulder width.
Take a deep breath and make sure you have a spotter to initially help with lifting the bar in order to maintain tightness in your back.
Make sure the back remains tight throughout the liftoff and bring the bar to its maximum height.
Inhale and then slowly allow the bar to descend by unlocking the elbows. - Lower the bar in a straight manner to the base of the sternum (breastbone) and touch the chest.
Push the bar back up in a straight line by pushing yourself up and extending your elbows.
Repeat for desired amount.

The incline bench press is a great way to promote endurance and the strengthening of triceps, pectorals, and deltoid muscles. It’s important to establish a central grip and avoid wrist bend to prevent possible injury.

Incline Dumbbell Fly - Requirement: Dumbbells

Unlike many chest exercises which demand pressing movements, chest fly variations help differ from the commonly known motion. Chest fly (such as the incline dumbbell fly use) adduction to challenge the chest, which means the muscles work to bring the arms into the chest rather than push them away.

To perform the incline dumbbell fly - follow these steps:

Pick up the dumbbells off the floor in a way where your palms are facing in. Position the ends of the dumbbells near your hips, and sit down on an incline bench.
To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, then press the dumbbells to lockout at the top.
Slightly retract your shoulders, unlock your elbows, and slowly lower the dumbbells while maintaining your elbows at an angle.
Once the dumbbells reach chest level, reverse by squeezing your pecs together and bringing the dumbbells back where you started.
Without allowing the dumbbells to touch, start the next rep and repeat for the desired amount.

The incline dumbbell fly is one of the most efficient exercises to strengthen the pectoralis major and the anterior deltoid. The horizontal adduction maneuver will create an activation of these muscle fibers and hypertrophy of the chest and shoulders. With a stronger chest and shoulders, pushing heavier objects and maintaining correct posture will be much easier.

High to Low Cable Fly - Requirement: Cable Machine

Similar to the Incline Dumbbell Fly, the High to Low Cable Fly is a variation of the chest fly exercise. This helps develop the pushing muscles of the body. However, differing from the previous, this exercise targets the sternocostal head (the lower portion of the chest). This movement also helps further core stability and increase chest muscle mass.

A standing high to low cable fly is done through these following steps:

Set both pulleys as high as possible and select the desired weight.
Grab both handles and take a step forward to split the stance.
Press the handles to lockout while flexing the pecs and extending the elbows.
Keep your elbows slightly bent, move at the shoulder joint, and slowly open your arms while the pecs stretch.
Return to the starting position by flexing your pecs and bringing the handles together at around the belly button height.
Slowly lower back to the starting position and repeat for desired amount

This exercise largely contributes to the development of inward rotation and the downward/forward movement of the arm. Proper activity of this muscle may help in common enjoyment such as hiking and climbing.

Takeaway

The pectoralis muscle is one of the most important muscles in our body. It helps us use our arms to our fullest ability while also working in conjunction with our shoulders to maintain body stability and alignment. Development of these muscles results in easier support in activities such as lifting, pushing, and carrying objects. Similarly, body posture is also largely affiliated with the growth of the chest. It is known to reduce the risk of kyphosis and rounded shoulders (common orthopedic posture issues). As such, it is healthy to perform (or attempt to perform) exercises in order to foster chest growth and maintain a new and enjoyable lifestyle.

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Written By: Brooks

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