FORM AND FUNCTION
The pectoralis muscle group consists of the pectoralis major, including the clavicular and sternal portions, and the pectoralis minor. The origin of the pec major is along the lower ribs, the sternum, and at the clavical. The insertion is at the humerus. The origin of the pec minor is at the third, fourth, and fifth ribs and the insertion is at the upper part of the scapula. The pectoralis performs shoulder adduction, with the outer pecs adducting the arms low and in front of the body.
The chest is not one of those body parts that your average bodybuilding enthusiast tends to neglect. Nevertheless, there are misconceptions about how best to train it. The outer pecs are an important aspect of a well-developed chest. The key to stressing the outer pec is the angle of attack. The outer pec brings the arms from up and back, to forward and down. The most efficient exercise for hitting the outer pecs is to do dips with elbows out.
WHEN TO GO OUT
Dips are a big compound movement and should be done early in the workout. Think of them as squats for the upper body.
- Decline Bench
- Cable Flye
- Decline Press
THE PEC-TACULAR WORKOUT
Dip (leaning forward, elbows out from the sides): 5 sets, 10–15 reps
Incline Press: 3 sets, 10-15 reps
Cable Flye (finish with hands below chest level): 3 sets, 15-20 reps