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Chest exercises target the pectoralis major and minor muscles, with workouts often focusing on specific areas of the chest. Incline bench presses target the upper pecs, cable crossovers and pec rig machines activate the inner pecs, and wide-grip exercises work the outer chest. It’s important to supplement chest exercises with movements that stimulate synergistic and antagonistic muscles.
Chest exercises are generally designed to target the pectoralis major, a large muscle responsible for arm flexion and adduction. The pectoralis major works in conjunction with a smaller, deeper muscle, the pectoralis minor. Collectively, these paired muscles are often referred to simply as ‘the pectorals’. Although each pectoralis major is a single unit, chest workouts often target specific areas of the chest as if they were separate entities.
Many chest exercises, like the classic bench press, work the chest area in a general way. These moves represent a great starting point for those new to resistance training. Other exercises are used to target the inner, outer, and upper pecs separately. Once the workout progresses beyond the beginner level, a well-balanced workout typically includes chest exercises that target each area of the chest individually.
The upper pecs are generally worked with any chest exercise performed on an incline bench. Generally speaking, a steeper slope points to a higher section of the chest. For that reason, it is generally recommended that the bench be adjusted between 35 and 50°, depending on personal preference and comfort. Incline bench presses, incline dumbbell presses, and incline flywheels are all good options for targeting the upper pecs.
Internal pectoral development adds remarkable definition to the sternum area in both men and women. Once considered one of the most difficult areas to target, the inner pecs are best activated by movements that allow the arms to come together, or cross in front of the body, at the end of each rep. Cable crossovers and pec rig machines are designed to make this move possible. If these machines are not available, dumbbell flyes can be substituted to mimic the same movement.
Perhaps the most neglected area of the pectoral muscles, the outer chest, is nonetheless an important target point. A well-developed outer chest gives the appearance of a narrow waist and works to balance the hips. This particular region is well-targeted by chest exercises that require a wide grip, such as the wide-grip bench press and wide-grip dips on the parallel bars.
Since balance is important in all weight training programs, it is recommended that chest exercises be supplemented with exercises that stimulate the muscles that work in cooperation with the pectorals. The pectoral synergists, those muscles that assist in the above exercises, include the biceps, triceps, deltoids, and rotator cuff muscles. The antagonists, those that perform movements opposite to those of the chest, include the rhomboids and the latissimus dorsi. These exercises can be performed either during the same workout or on an alternate day.
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