Best Chest Workout

By Cade

The chest is made up of the pectoralis major and the pectoralis minor which each have different functions. The pectoralis major adducts the arm and flexes the shoulder.

The pectoralis minor depresses the scapula (shoulder blade) and downwardly rotates the scapula. All muscles of the body have an origin and an insertion point.

It is very important to know these two points so you can understand which movements will work which muscles. For a good chest workout you want to focus on the pec major which originates from the sternum and inserts on the bicipital groove of the humerus.

To work a muscle most effectively you want to shorten the distance from the origin to insertion. So to work the chest you want the humerus to come closer to the sternum.

Now that you know the biomechanics lets take the most popular exercise at any gym, the bench press. With normal barbell benchpress you lower the weight until it touches your chest and then push it up.

There are 2 things that are wrong with this. When the bar is touching your chest it requires the front delt to do most the work and is doing more harm than good for your body.

You should stop a couple inches before the bar touches your chest which will result in fewer injuries and no loss in strength gains.

The second thing wrong is that you aren't able to shorten the distance from your bicipital groove to your sternum with a straight bar. If you use dumbbells it is much more effective in building muscle in your chest. - 17269

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More on chest workout routine and lower chest workout