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November 5, 2013

Anatomy Lesson: Chest Musculature

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.


  • Corner stretchchest fix
  • Foam Roll stretch- Snow Angelschestfoam


    • Bench Press: regular, incline, declinechestpress
    • Chest Flychestfly
    • Cable Flyschest1
    • Push-upspushup

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