The pectoral muscles are broadly divided into the upper pectoral muscles, middle pectoral muscles, sternal pectoral muscles, medial pectoral muscles, and lateral pectoral muscles.
Different pectoral muscles require different training angles for stimulation. We can focus on training different pectoral muscles by adjusting joint angles and grip techniques. If you find that a certain part of your pectoral muscles is lagging behind, you can try training that muscle group at the beginning of your workout.
Upper Chest
Location: The upper pectoral muscles are located at the top of the pectoral muscles, near the clavicle.
Function: Primarily used for lifting and pushing the upper limbs forward, such as when pressing dumbbells or barbells forward.
Middle Chest
Location: The middle pectoral muscles are located in the middle part of the pectoral muscles.
Function: Provides the force for pushing and squeezing objects forward.
Lower Chest
Location: The lower pectoral muscles are located below the pectoral muscles, near the abdomen.
Function: Primarily used for squeezing objects downward, such as during the descent phase of a press.
Chest Muscle Training
Upper Chest Muscle Training
We primarily train the upper chest muscles through incline presses and incline flyes. The weight bench for upper chest training
needs to be adjusted to a 30-45 degree angle, creating an incline angle to engage the upper chest muscles.
When training the upper chest, the anterior deltoid and triceps are secondary muscles; the pressing force is generally lighter than for the middle chest.
Middle Chest Muscle Training
We primarily train the middle chest muscles through bench presses and flat bench flyes. When training the middle chest,
we need to lie flat on a weight bench, engaging the entire pectoralis major,
so the pressing force is greater. The bench press is one of the three major strength training exercises.
Lower Chest Muscle Training
Lower chest muscle training primarily focuses on decline presses and dips. When performing decline presses, the weight bench needs to be adjusted to a 15-25 degree incline. Note that the brain may experience congestion due to the decline; this exercise is not suitable for people with heart conditions.
When performing parallel bar dips, be mindful of the pressure on your shoulder joints during the descent. This exercise is not suitable for those who are overweight or beginners.
Inner and Outer Chest Muscle Training
We primarily train through flyes and cable crossovers. The cable crossover is an excellent exercise; by adjusting different body angles, we can effectively stimulate the inner and outer chest muscles.
Pectoralis Major Training
Pectoralis Major Training Methods
The chest muscles are broadly divided into five parts: upper, middle, lower, outer, and inner. Training the chest muscles requires different exercises and angles to stimulate them, resulting in fuller and stronger muscles. Training methods should primarily focus on basic movements, such as bench presses, combined with pectoral lifts. This aims to evenly train the entire chest muscle group. Gradually adjust the training plan by adjusting the number of sets, grip angle, and repetitions.
Chest Muscle Training Sets胸肌訓練
Beginners should train 3 sets of 8-12 repetitions each (once a week). After you can independently and correctly complete bench press exercises (about 2 weeks), you can increase the weight. However, at this time, a partner must be present to spot you to prevent injury.
Advanced training should consist of 4 sets of 8-10 repetitions each (at least twice a week). After about two weeks of training, you can increase the weight again; each increase should be about 5-10 kg. This allows for gradual progression and fully stimulates the pectoral muscles, increasing chest size and thickness. Regarding grip width, please be aware of the following:
Pay attention to the correct wrist position when gripping the bar.
Chest Muscle Training Grip Methods
Chest Press Grip Width and Technique
- Medium Grip: This means the grip width is the same as shoulder width. It provides relatively even stimulation to the pectoral muscles and triceps.
- Wide Grip: This means the grip width is significantly wider than shoulder width. It provides the greatest stimulation to the outer pectoral muscles, making the pectoral muscles wider.
- Narrow Grip: This refers to a grip width significantly narrower than shoulder width. It provides the greatest stimulation to the inner pectoral muscles, while also engaging the triceps.
- Reverse Grip: This refers to a reverse grip on the barbell (used only for barbell presses). The reverse grip primarily trains the triceps. It’s recommended to use a pronated grip for chest exercises, as this makes it easier to control the machine.
These different grip widths stimulate different parts of the chest muscles. Similarly, different grip widths also affect the accessory muscle: the triceps. This is determined by the angles of the elbow and shoulder during the movement.
Chest Training Press Angle: The greater the change in the elbow angle (the angle between the upper arm and forearm) during training, the greater the stimulation to the triceps.
The greater the change in the shoulder angle (the angle between the upper arm and torso), the different the levels of engagement of the anterior deltoid, and it also affects the force exerted by the chest muscles.
This is because often when you perform the same exercise, you may find different results without being able to pinpoint the cause. Or, you might want to stimulate your pectoral muscles, but often your arms (triceps) are already sore before you even feel the pectoral muscles, indicating a problem with your joint angle.
Pectoral Muscle Training Breathing Method
The breathing method is to inhale when pushing up with lighter weights and exhale when returning to the starting position. Avoid holding your breath, as this can lead to overexertion and, in severe cases, a sudden increase in blood pressure, potentially causing a blood vessel rupture. When the barbell touches the ground, immediately use the contraction of your pectoralis major muscles to push the barbell up until your arms are fully extended, then breathe deeply. When supporting the weight with straight arms, the center of the barbell should be vertically aligned with your shoulder joints. During decline bench presses, the barbell should be positioned at the sixth or seventh rib below the nipples. When using dumbbells for incline or decline bench presses, the dumbbells should be held on the outside of your chest, with your fists facing each other. Beginners must maintain a proper balance in the dumbbells to prevent them from wobbling back and forth.