It is not a primary mover kind of muscle, it's a stabilizer muscle. Specifically, it helps with stabilization, depression, protraction, internal rotation and downward rotation of the scapula.Īs your scapular (shoulder blades) plays an important role in stabilizing your shoulders when performing chest exercises, your pec minor is working as a stabilizer for any exercise that targets your pec major. While the pec minor sits on your anterior side, due to its attachment point, its main function is controlling structures on your backside. It arrises from your rib cage (3-5th ribs) and inserts into your coracoid (a small hook-like profusion at the top of your scapular). Your pec minor is a small triangular muscle, of which you have one on each side, that lies under your pec major. It assists in the same actions as the sternocostal head, but it’s main function is shoulder flexion (lifting the arm up).Įxercises that emphasize the clavicular head - incline press, low to high cable fly, front raises. Its main responsibility is bringing your arms closer to your body's midline (shoulder adduction) and internal rotation of your humerus.Įxercises that emphasize the sternocostal head - flat presses & flys and decline presses & flys.Ĭlavicular head: The clavicular head, which is commonly called the upper head, arrises from the clavicle (collar bone) and inserts into the humerus. It accounts for 80% of the total size of your pec major, so it really makes up the lower and middle portion of your chest. Sternocostal head: The sternocostal head, which is commonly called the lower head, arises from the sternum and inserts into the humerus. Let us explain the function of each head, as this will help you understand how it is emphasized during workouts. This is why you will often hear people saying “this exercise is good for the upper chest”. You have the upper head and lower head of the pec major. While the pec major is one muscle, anatomically speaking it has two distinct sets of muscle fibers. Your pec major, of which you have two (one on each side of your chest), runs from your sternum (breastbone) up to your clavicle (collarbone), and to the side to your humerus (upper arm bone). It is the larger of the two pectoral muscles, making up the vast majority of your chest. The pectoralis major, or pec major for short, is a large fan-shaped slab of muscle. Your chest is made up of two muscles, the pectoralis major and pectoralis minor. In this post, we are going to explain why the cable machine is so great for chest exercises and then we are going to show you 15 of the best cable chest presses and chest flys to add to your workouts. Most lifters just do standing cable flys, which are great, but they are missing out on some other highly effective exercises for their chest, which include other variations of flys. It goes without saying that the cable crossover machine is a go-to for chest exercises, but a lot of people don’t realize just how many great cable chest exercises there are.
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