What's up guys and welcome to the 'How to Grow' series on my channel! This series will cover all of the major muscle groups of the body, giving you a detailed look on the anatomy, structure, and functions of all the muscles it consists of. Today's episode focuses on the chest.

How Many Sets? https://www.youtube.com/watch?v=40yq-8uWPDc
How Many Reps? https://www.youtube.com/watch?v=ieiZtK2xeJU

00:00 Intro

00:19 Chest Anatomy & Function
Your chest is made up of 2 portions: the pectoralis major and minor. However, only the pec major can be seen superficially. This muscle contains 3 different sections: an upper, middle, and lower.

00:58 Origin & Insertion
All 3 divisions of the chest converge into the same insertion point called the intertubercular (bicipital) groove, and thus they all perform the same function: horizontal adduction. However, they all originate at different points: including the clavicle, sternum, costal cartilages, and rectus sheath: Thus, they can all be emphasized by pressing your arms at different angles.

01:29 3 Muscles of the Chest
The upper portion of fibers (clavicular head) run upwards, so it is best to press your arms at an upward angle. The lower portion (costal head) run downwards, so it’s best to press your arms at a downward angle. The middle fibers (sternal head) run horizontally, so it’s best to press your arms perpendicular to your body.

02:25 Exercise Guide

02:38 Upper Chest Exercises
First is the incline bench press. When setting this up, don’t angle the bench too high, one or two notches above parallel is fine. Tuck your elbows in roughly 30-45 degrees, and press up and back with the intent of bringing your biceps together instead of your hands. Always go as far down as you comfortably can.

Next is the upper chest press. When choosing the equipment, make sure the machine converges and brings your hands closer together. If not, do this on a cable machine with a bench angled 60-75 degrees, with the attachments adjusted so that your arm path is upwards and aligned with the resistance.

Finally is the cable press around. Stand a bit closer to the machine, then bend your elbow and press further across your body.

05:28 Middle Chest Exercises
First is the flat bench press. The execution here is nearly identical to the incline bench press.. Just make sure to allow your scapula and humerus to move naturally, and avoid trying to keep your shoulder blades pinned back the entire time.

Next is the chest fly. Use a small elbow bend at the beginning to reduce the involvement of your biceps, and fully extend your arms at the end to fully shorten the pec. This can be done with a pec machine or cables, but not with dumbbells as there simply is no tension at the top when your chest is contracted.

Finally is the cable press around. Stand a bit closer to the machine and use a bit more elbow bend to press further across your body.

07:13 Lower Chest Exercises
First is the dip. Make sure to maintain a slight lean forward throughout the entire move, don’t swing back and forth, or keep your body too upright. To do this, contract your abs and depress your shoulders, and go as far down as you comfortably can.

Next is the lower chest press. This can be done with a converging machine for the lengthened position, cables and a bench for more mid position, or a wide cable stack for more shortened position.

08:52 Training Routine
In order to construct a complete chest training program, you need to be pressing at all 3 angles in order to work all 3 of these portions.

09:06 Sets, Reps & Volume
As a general guideline I’d recommend anywhere from 10-20 working sets per week, with your heavy pressing movements performed in a lower rep range and your cable isolations in a higher rep range.

09:56 Exercise Selection
I recommend combining 1 or 2 compound movements with 1 or 2 isolations, so that you’re not nearly as fatigued for the rest of your workout.

10:21 Sample Routines
When creating a routine, always sequence your exercises by priority. So if you are looking to grow your upper chest, do an upper chest exercise first.

11:03 Outro

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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.

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