How to Build a Well Developed Chest (Pectoralis Major and Minor) 

Many avid weight lifters and bodybuilders agree that the chest workout is the favorite part of their weight training routine.  Training the chest is highly satisfying, providing one of the best "pumps" of any muscle group. 

Unlike certain leg exercises that can cause a nauseating burn, training the chest causes very little pain, and is very fulfilling.  There is nothing like the feeling you get after your final rep, when your pecs swell up and feel like they are about to burst!

Aside from the great pump and low pain factor, there may also be other reasons why so many bodybuilders prefer training the chest muscles over any other muscle group.  Maybe it's because since the beginning of mankind,  a strong chest has always been symbolized male virility and heroism.

It could also have something to do with fact that a powerful chest is something that everybody recognizes.  You may have an outstanding set of calves, or muscular back, but they may never get as much attention as that of a well developed chest.  Simple put, the chest is often considered by many to be the pinnacle of the male physique. 

Whether it comes down to the physical aspect, the mental aspect, or a little bit of both, the fact still remains that most bodybuilders agree that the chest muscles are very desirable body part to train.  Just don't get too carried away like many people do and perform an endless number of sets for your chest. This can lead to imbalances between the chest and back muscles and lead to posture problems and injury.

The Anatomy of the Chest Muscles 

The chest is comprised of two separate muscles known as the pectoralis major (seen in picture below) and pectoralis minor (lies beneath pectoralis major).  The pectoralis major is the main muscle being targeted during your chest workouts.  It is primarily responsible for moving your arms away from the front of your body.  

The easiest way to picture this would be to stand up straight with both of your arms raised at the sides of your body.  Now move your arms to the front of your body, either with your arms straight, or bent. 

Since the chest muscles are considered a large muscle group due to their relatively large size, they should be targeted near the beginning of your weight training workout.  This is especially important to consider if you are working multiple muscles during the same workout.

Pectoralis Major 

Point of Origin:  Clavicle, ribs, sternum

Insertion:  Humerous (upper arm bone) 

Primary Action: Horizontal adduction, adduction, extension, flexion of the humerous (upper arm bone)

The Pectoralis Major is the larger of the two chest muscles, and is the primary muscle used during most pushing movements.  Essentially any weight training exercise that involves pushing weight in front of the body will incorporate the pectoralis major muscles. 

Unlike it's little brother the pectoralis minor, the pectoralis major muscle inserts at the humerous (upper arm bone).  This means that it is the primary muscle being use during all chest exercises, and any pushing movements. 

Exercises:  Barbell bench press, dips, dumbbell bench press, dumbbell flye, cable flye, push-up.

Pectoralis Minor

Point of Origin:  Third to fifth ribs

Primary Action: Abduction, downward rotation, depression all of the shoulder blade

The pectoralis minor is a small chest muscle that lies beneath it's larger brother the pectoralis major.  Other then the size of the the two chest muscles, there is one major difference between the two -- their origin of insertion  Since the minor muscle inserts at the shoulder blade, and the major inserts at the arm, the two muscles are designed to assist different movements.

The pectoralis minor is primarily responsible for moving depressing and rotating the shoulder blade downward.  Since the pectoralis minor comes in to play for exercises that also work the pectoralis major, most bodybuilders do not target it specifically.

Exercises:  Dips, Push-ups 

What Are the Best Chest Exercises?

Nearly anyone can improve their chest with basic exercises.  Push-ups and dips are both excellent choices that can be performed without expensive equipment.  That being said, if you really want to build a set of rock solid He-man like pecs you should try to incorporate a number of different exercises in to your chest routine.

Performing different exercises at different angles will ensure that you you exhaust as many muscle fibers as possible.  Here are the best exercises (in no particular order) for the chest muscles: