Pectoralis major: The pectoralis major is the superior most and largest muscle of the anterior chest wall, it is a thick, fan-shaped muscle that lies underneath the breast tissue, and its primary functions are flexion, adduction, and internal rotation of the humerus (Upper-arm). It consists of the muscular fiber bundles known as the Clavicular bundle, the Sternal bundle, and the Costal bundle.
Exercises include:
- Clavicular bundle (Upper chest)
– Incline Press
– Low-to-High Cable
- Sternal bundle (Mid-Chest)
– Flat Press
– cable/machine fly
- Costal bundle (Lower chest)
– Decline press
– Chest (forward leaning) Dips
Pectoralis minor: Beneath the pectoralis major is the pectoralis minor, a thin, triangular muscle. The primary actions of this muscle include the stabilization, depression, abduction or protraction, internal rotation, and downward rotation of the scapula (shoulder blades).
Exercises include:
– Chest (forward leaning) Dips
– Diamond Push up
– Chest fly/cable crossover
Serratus anterior: The serratus anterior is a fan-shaped muscle that acts to pull the scapula forward around the thorax (rib cage), also known as the “boxer’s muscle,” is largely responsible for the protraction of the scapula, a movement that occurs when throwing a punch.
Exercises include:
– Plus-ups
– Cable upper cuts
– Cable Punch