The pectoralis major can be basically divided into two parts, which are actually three: upper zone, middle zone, and lower zone. Each of these surfaces has a different fiber arrangement. If we know its anatomy, we can focus the work on one area or another, but we will always stimulate the pectoral as a whole. How can I stimulate some fibers more than others, and with which exercises? Anatomy of the pectoralis major to better understand how to train it, The pectoralis major is a shaped muscle that occupies the fan-shaped surface between the inner part of the humerus (arm), the clavicle, and the sternum. It can be divided into two main parts: the clavicle bundle and the bundle. Watch the explanatory video carefully and note the arrangement of the muscle fibers. These lines of fibers will explain what we are going to see next, since if some muscle fibers go up and others go down, you will need different angles and exercises to emphasize them. Clavicle bundle (upper) The clavicle bundle, commonly known as the upper part of the pectoralis, runs along the clavicle to the inner upper arm. In the previous video, we can see how its fibers go obliquely from the upper part of the arm up to the bundle (middle and lower) The bundle occupies more surface area than the clavicles bundle and runs along the sternum to the upper arm, in virtually the same location as the upper pectoralis. We could subdivide this bundle into two parts: the superior bundle and the inferior bundle. The superior bundle is the one that goes just below the clavicle bundle, the pectoralis superior. Its fibers run parallel, from the sternum to the upper arm. The lower bundle could be considered the lower pectoral, and its fibers slope obliquely downward. Functions of the pectoralis major.
Bundle (middle and lower) The bundle occupies more surface area than the clavicle bundle and runs along the sternum to the upper arm, in virtually the same location as the upper pectoralis. We could subdivide this bundle into two parts: the superior bundle and the inferior bundle. The superior bundle is the one that goes just below the clavicle bundle, the pectoralis superior. Its fibers run parallel from the sternum to the upper arm. The lower bundle could be considered the lower pectoral, and its fibers slope obliquely downward. Functions of the pectoralis major are mainly responsible for three movements of our arms: shoulder adduction, shoulder flexion, and shoulder horizontal adduction. It is these gestures that we must perform in training to activate our pectoral. Adduction consists of lowering the arms from above the head to the side of the leg laterally. Shoulder flexion is performed by bringing the hand from the thigh up over the head in front of the body. Horizontal shoulder adduction is the gesture we make when we hug, which is why the pectoralis major is known as the hugging muscle. Depending on the position of our arms in these three movements that the pectoral makes, we can influence more in one part or another. Of course, one area or another is not isolated, we can simply activate it to a greater or lesser extent, but it always works the pectoral in full. Main exercises emphasize the work on the clavicle bundle (upper pectoral) This is when the arrangement of the muscle fibers according to the movement we perform becomes important. The upper part of the pectoralis major mainly has fibers running obliquely upwards. It will be the exercises that take our arm from the bottom up that stimulate this area to a greater extent. Which are? Incline Dumbbell Press The incline dumbbell press allows us a greater range than the same exercise performed with a bar. When we are leaning over, we push, in which our arms exert force forward and upward. In this way, we activate the upper pectoral to a greater extent. Incline bench press The incline bench press allows you to lift more kilos than the same exercise with dumbbells. We can take advantage of the increased range of travel with the dumbbells and the increased load with the barbell by using both exercises throughout our chest training program, with an emphasis on the upper chest area. Ascending pulley crossing In the crossing of the pulleys from the bottom up, the upward movement made by our arms is clearly seen, taking advantage of the disposition in that same direction of the muscle fibers of the clavicle bundle. Front raises from low pulley This exercise also recruits the shoulder to a great extent, so it can be interesting or not, depending on your feelings. To avoid involving the shoulder too much, perform the movement halfway, as you can see in the video. It is this range of the journey where the pectoral works the most, and from there the deltoid begins to take center stage. Low pulley inclined fly The inclined openings perform the hug gesture with an angle that emphasizes the work of the clavicle bundle or upper part of the pectoral. We can also do it with dumbbells. The recommended inclination of the bench is between 30º and 45º. Main exercises to emphasize the work on the bundle (middle and lower pectoralis) If you remember, the fibers of this area are arranged parallel between the upper arm and obliquely downwards in the lower part of the pectoral. The exercises that perform the hug gesture parallel to the ground will be the ones that activate the middle part of the pectoral to a greater extent, affecting the lower part of those exercises that move the arm from above to below. Which are? Declined bench press The decline bench press is the complete opposite of the incline. In this case, the arms exert a force forwards and upwards, thus emphasizing the lower part of the pectorals more. It can also be done with dumbbells, although it is usually more complex to execute if we train alone. Descending pulley crossover The descending pulley crossovers perform the adduction movement following the line of the muscle fibers of the lower part of the pectoralis. You can do it in the center of the pulley crossing or take a couple of steps forward to vary the stimulus. Flat bench press The flat bench press is the star pectoral exercise. In this case, the push is completely flat and forward, so we focus the work on the middle part of the chest. We emphasize once again that one area or another cannot be isolated, we can simply vary the exercise to activate one more than another. Peck decks, The peck decks, the machine performs the hug gesture with its arms fully crossed. It is interesting for the middle area of the pectoral to train this muscle with a large range of travel. We can perform the same movement lying on a flat bench with dumbbells, or with the cable crossing lying on that same flat bench. Funds in parallels If we have explained ourselves correctly up to here, you will be able to visualize that the arms exert a force forwards and downwards, a specific characteristic of the lower part of our pectorals. The parallel funds are one of the exercises to highlight to emphasize this area of the chest. Push-ups simulate a flat barbell bench press. The movement and the stimulus are very similar, but by not requiring material, we can execute push-ups anywhere. If you have an advanced level of strength, you can use it as the final exercise until you reach failure in the chest session. Seated Machine Push We vary the position of the body and introduce a machine, but the movement is the same: hugging with the arms perpendicular to the body. What part of the pectoral is the most activated? The middle part because its fibers are the ones that best align with this exercise.
You must be logged in to post a comment.