Chest basics before starting your routine

Chest muscles are probably the most popular among new guys in the gym. The first thing they
want to try is the chest press, and would probably want to hit their chest every day for up to
20 sets a day. However, if we don’t understand how our body works, the muscles involved, and
what they do, we would end up with a shoulder injury and with no results at all. So, let’s step
ahead on the basic anatomy of the chest, and why is it essential for us.

Muscular anatomy

In total, there are three significant muscles making part of your chest. The first one is a
massive muscle that makes up the major part of your chest, and it is called pectoralis major.
However, you also have another muscle underneath called pectoralis minor, and the muscle
serratus also makes an integral part in your chest anatomy.

 Pectoralis major: It’s one of the most critical chest muscles in bodybuilding, and makes
up a substantial part of your chest. However, if you want to develop this muscle
properly, you need to know it is broken down into three different sections: An upper,
lower, and middle area depending on the head of the muscle that’s involved. The
upper area is called clavicular head and runs from the clavicle all the way to the
humerus, which is the bone in your upper arm. The middle area is called sternal head
and runs from your sternum –right in the middle of your chest- to your humerus. And
the lower area is called abdominal head, which runs from your rectus sheet –which is a
membrane that covers your abdominals- to the humerus. This is crucial material to
understand because there are specific exercises to hit each part of your pectoralis
major.
 Pectoralis minor: It is a smaller muscle, also located in your chest and underneath your
pectoralis major. This muscle runs from a bony protrusion in your scapula called
coracoid process and runs down to your third, fourth and fifth rib. This muscle is
usually involved in respiratory movements, but it is always a good idea to consider it
when warming up.
 Serratus Anterior: This muscle attaches to the borders of your shoulder blades and
runs forward to the anterior part of your chest. The serratus anterior reaches your rib
cage, and just as the name implies, it looks like a serrated or notched muscle on either
side of your pectoralis major. This muscle is not only good-looking but will also
improve and secure your shoulder exercises.

Bones and joints

Most of your chest workouts will be formed by compound exercises that do hit not only your
pecs but also your triceps, biceps, and shoulders. Since there are many muscles involved in the
movements, you need to pay particular attention to your technique. An excessive weight and a
lousy technique could end up in a lesion to your joints. So, pay attention to every step of the
movement and always keep your shoulder blades together in your chest exercises. This very
simple set-up will protect your shoulders from injury.