Chest is one of those body parts I do not work out often. Why? Hmmm I am weak in this area, I feel like it is not as important for women to do…excuses. So really what I am saying is it is an area I need to work on. I think it is important to have a well balanced body which means working out every muscle group.
The chest is made up of the Pectoralis major, Pectoralis minor, Serratus Anterior, and Subclavius mainly.
Muscle Origin & Insertion:
- Pectoralis Major- Runs from the clavicle, sternum, and lower ribs out to the top part of the humerus (upper arm bone). Its actions include shoulder adduction (inward), internal rotation, and flexion (forward).
- Pectoralis Minor- Runs from the 3rd-5th ribs out to the coracoid process (bone at front of shoulder). It helps round the shoulders and glide the scapula (shoulder blade) downward.
- Serratus Anterior- Runs from the 1st-9th ribs and out to the scapula. It looks like knives on each side of your rib cage. It helps lower a raised arm, elevates your ribs, and rotates your scapula laterally.
- Subclavius- Runs from the 1st rib out to the clavicle (collarbone). It helps stabilize the clavicle during arm movements.
Stretching:
- Corner stretch
- Foam Roll stretch- Snow Angels
Strengthening:
- Bench Press: regular, incline, decline
- Chest Fly
- Cable Flys
- Push-ups
