Chest Muscles

The chest muscles include: Pectoralis Major, Pectoralis Minor, Internal and External Intercostals and Serratus Anterior.

Anatomy of the Chest Muscles

1. Pectoralis Major and Pectoralis Minor

Pectoralis Major is a big, bulky muscle, shaped like a fan, and situated at the front of the rib cage. These muscles are relatively superficial; and originate at the clavicle (collar bone), the first 6 ribs, sternum (collar bone) and the broad tendon of the External Oblique Muscle of the abdomen; and attach to the Humerus (upper arm bone), near the shoulder joint.

The Pectoralis Minor lies underneath the Pectoralis Major. These muscles originate at the 3rd to 5th ribs and insert in to the coracoid process of the scapula (shoulder blade).

How to Tone Up Pectoralis Major and Pectoralis Minor: Chest Exercises

Exercises that effectively help strengthen and tone up the pecs are: push ups, dumb-bell chest flies, bench presses, dumb-bell pull-overs, and dips.

2. Serratus Anterior

The Serratus Anterior is also a big muscle that has thin extensions that originate at the first 8 ribs; and attach to the scapula (shoulder blade). Towards the abdomen, these muscles crisscross with External Oblique abdominal muscles.

Effective exercises for the Serratus Anterior include: push ups, bench presses on a flat / incline bench, and shoulder presses.

3. Internal and External Costals

The external intercostal muscles lie near the higher ribs and slant downwards, intermingling with External Oblique abdominal muscles. The internal intercostals slant upwards on the rib cage.

The intercostal muscles work along with the oblique muscles, thus, the most effective exercises to strengthen them are: sit ups, sit ups with a twist and rotation exercises.

Chest Muscles Functions

• The Pectoralis Major muscles help bring the humerus (bone of the upper arm) across the chest, draw the scapulae or the shoulder blades closer to the body and internally rotate the arm. Movements performed by the Pectoralis Major muscles are: depression of the arm and rotation of the arm forwards on the axis of the body.

• The Pectoralis Minor muscles move the shoulder forwards and downwards and assist in forced respiration

• The Serratus Anterior muscle stabilizes the scapulae (shoulder blades), helps move the scapulae away from the body and rotates the arm outwards.

• The intercostal muscles function like an anchor for the rib cage during movement.

Benefits of Chest Muscles Exercises

Strengthening your chest muscles and working them out regularly affords excellent benefits:

• Strengthening the chest muscles will help you push things easily and effortlessly.

• Also, exercising these muscles helps you stabilize the shoulder joint, which consequently, reduces your vulnerability to debilitating shoulder joint injuries.

• Furthermore, working on the chest muscles has an aesthetic factor; it helps in body contouring.

However, never over work one particular set of muscles. Form a regular and realistic exercise schedule and stick to it. Vary your work out, and perform diverse exercises in every session, so that you get the full benefit out of the chest exercises.

What’s more, having a trainer definitely helps with the work out regimen.