|
|
The Chest Muscles - Pectoralis Major and Minor
Our chest consists of
2 muscles:
The pectoralis major, which is the bigger
one, leads from the middle of the chest
to the upper arm bone. The
pectoralis minor is the smaller chest muscle and connects
3rd,
4th and 5th rib with the shoulder blade.
The pectoralis major covers the pectoralis minor and is the one bodybuilders
build.
It´s quite common to use the term "Pecs" instead
of pectoralis or chest muscles.
Description: Chest Muscles - Pectoralis
Major & Minor
- Pectoralis Major.
The pectoralis major is much bigger than the pectoralis minor and
leads from
the middle of the chest to the upper arm bone.
Its function is
to move the upper arm forward.
(
the shoulders lift the arms, the chest muscles move them forward
)
The Pectoralis major consists of 3 parts. ( see illustration above
)
- a) Pars Clavicularis / Upper Pectoralis
Major
You can work on your upper chest by doing bench press or flies on an incline bench.
The higher you adjust the back lean, the more you will work
your shoulders instead
of your chest. When you sit vertically and press the weight
straight up,
its not bench press anymore. ( that´s military
press )
- b) Pars Sternocostalis / Middle of the
Pectoralis Major
Every chest exercise where you press the weight 90 degrees
from your trunk.
- c) Pars
Abdominalis / Lower Pectoralis Major
For example decline bench press or chest dips on parallel bars.
- Pectoralis Minor.
The pectoralis minor is the smaller chest muscle underneath the pectoralis
major.
Its function is to shrug the shoulder forward. When you bench press,
you
hardly work your pectoralis minor.
Swimmers, on the other hand,
usually have very well developed pectoralis minor,
which is the reason
why their chest is usually thicker around the shoulder area.
( the pectoralis minor does not lead to the middle of the chest like
the pectoralis major )
Trainer advice: Chest Muscles - Pectoralis
Major & Minor
- When you bench press, you should keep your shoulder
still and low.
The reason for this is not that you shouldn't
work your pectoralis minor.
The actual reason is that you lie with
your back on a bench and the shoulder
blades would move when the pectoralis
minor is contracted.
When you do push ups on the other hand, you
can shrug your shoulders up and
down without problem.
- Swimming is a good exercise for
the pectoralis minor.
Exercises: Chest Muscles - Pectoralis
Major & Minor
Related Topics: Chest Muscles - Pectoralis
Major & Minor
Videos: Chest Muscles - Pectoralis
Major & Minor
|
|
|
