Chest Exercises

The Pectoralis is the name of the muscle used to maneuver all chest exercises. Its fibers cover the whole front of the body originating from the sternum and insert into the top of the humerus, the upper arm under the triceps. It is a huge fan-shaped muscle covering the whole chest area and it functions in flexion, adduction, and internal rotation of the arm. The primover of the chest press is the arms, as almost all muscles the motion is instigated by the location of the insertion. The classic chest exercise that is the most well-known is the bench press using the Olympic bar working on the pectoralis major as well as upper and lower pectoralis fibers.

Agonist – Anterior Deltoid, the shoulder muscles assist the chest muscles by approximately 30% of the load. This is the main reason for shoulder injuries caused in the gym. Please listen to your body and do not force yourself to lift weight that over-stresses your muscles and joints.

Antagonist – Posterior Deltoid, these are the back fibers of the shoulder muscles which must relax in order to permit the chest muscles to function freely. Many people new to exercising find this hard, it is a specific type of coordination of the muscles that does take a little while to develop.

All Variations of Chest Muscles Workouts

Seated Chest Press – Machine Resistance

Seated Chest Press Inclined – Machine Resistance

Laying Chest Press – Free Olympic Bar Resistance

Laying Chest Press Inclined – Free Olympic Bar Resistance

Laying Chest Press Declined – Free Olympic Bar Resistance

Seated Chest Adduction – Machine Resistance

Seated Chest Adduction Inclined – Machine Resistance

Laying Chest Adduction – Free Weights, Pulley

Laying Chest Adduction Inclined – Free Weights, Pulley

Laying Chest Adduction Declined – Free Weights, Pulley

Standing Chest Adduction – Pulley

Standing Chest Adduction Inclined – Pulley

Standing Chest Adduction Declined – Pulley