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The Muscles of the chest

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

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