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How to Train Pectorals

by | Mar 14, 2021 | Bodybuilding | 0 comments

  1. Grand Pectoral
  2. Training
  3. Exercises
  4. Arch
  5. Dumbbells VS Barbell
  6. Diet for Hypertroph
  7. Definition

Pectorals are the expression commonly used to refer to the large superficial muscles that occupy the chest region.

This term refers almost exclusively to the right and left great pectoral (from the Latin pectus, meaning “breast”) muscles. However, the small pectoral or pectoralis minor muscles are inserted in the loggia just below.

The pectoralis major (or “pectoral muscle” or “chest muscle” or even “pecs” in colloquial terms) is the largest and most superficial muscle in the chest area.

The great pectoral muscle is a muscle that is quite often and powerfully, from the very things similar to a hand fan, which performs the internal flexion, adduction, and rotation of the humerus.

The notoriety of these large muscles has primarily aesthetic reasons. When it comes to the whole chest region, it shows fundamental importance in the harmony of body proportions.

A strong indicator of the strength and thus virility, pectoral muscles are considered one of the most important androgynous characteristics. At the same time, they are counteracting the typically gypsy flourishing of the female breast – with soft features and predominantly adipose composition.

This does not detract from the fact that even in female cosmetic training, especially when talking about model fitness, pectoral training is essential.

The various protocols, which are numerous if we consider each facet of the training and adapt to the subjective features. They are mainly focused on increasing strength, hypertrophy, and improving chest proportions – more significant development of one area than the other.

Therefore, even if the underlying lines will be mainly of male interest. They can also be considered a good guide for all readers pursuing the same purpose.

Let’s start with some basic information about anatomy and the functions of the significant pectoral muscle, and then go into the training details.

Grand Pectoral

Grand pectoral anatomy

The pectoral large shall be placed above the front surface of the sternal half of the clavicle, on average over half the front cover of the sternum and below the attachment of the cartilage of the sixth or seventh rib. It is also bound to the cartilage of all real ribs, with the frequent exception of the first and seventh ribs. And the aponeurosis of the outer abdominal muscle.

The fibers converge towards their insertion; those from the clavicle pass backward and outwards (sideways) and are usually separated from the rest by a slight interval. The ones at the bottom of the sternum and the lower real ribs’ cartilage run up and sideways. Central fibers go horizontally.

From there, the distinction is drawn between the collar (pectoral high), sternal (central or inner pectoral), and tribal (low pectoral).

All the beams end in a flatline, about 5 cm wide, inserted in the side of the bicipital fluke (intertubercular sulk) of the Homer.

This tendon is made up of two sheets, placed facing each other, and usually fused together under:

  • The front foil, thicker, receives the superior clavicular and sternal fibers. They fit in the same order as they arise:
    • the most lateral clavicular fibers shall be inserted at the top of the front sheet;
    • the upper sternal fibers go down to the lower part of the sheet, which stretches to the deltoid’s tendon, joining it;
  • The backplate of the tendon receives the majority of the sternal portion and the deep, intermediate, and rib cartilage.

These deep fibers, especially those of the lower rib cartilage, go back to the top of the horn, turning behind the top and top so that the tendon becomes “twisted.”

The rear foil extends higher up on the humer than the front. From it expands, covering the inter-tubercular fluid of the horn and confusing with the shoulder joint capsule.

From the bottom of the tendon, it passes the third expansion down to the arm sling.

Great pectoral nerve

The big chest gets a double motor innervation from the mid-chest and the lateral pectoral nerve, also known as the lateral front chest nerve.

Electromyography suggests that the great pectoral consists of at least six muscle fibers that can be coordinated independently of the central nervous system. Hence the importance of the particular positions in training.

Anatomical variations of the great pectoral

The most frequent anatomical variations of the great pectoral include:

  • the greater or lesser extent of attachment to ribs and exterior;
  • variability of the size of the abdominal part or its total absence;
  • the greater or lesser extent of the separation of exterior and collar parts;
  • melting the collar part with the deltoid;
  • front external decussion.

It seems that the lack or absence of the external site is not rare and significantly more widespread than the absence of the collar part.

Poland syndrome

This is a rare congenital condition where the whole muscle is missing, more commonly on one side of the body, which can accompany the absence of the breast in females.

Functions of the grand pectoral

The large pectoral center has four actions that are mainly responsible for the movement of the shoulder joint.

  • The first one is the inflection of the humor, like throwing a ball from the bottom.
  • Secondly, he gives the humerus, as when he waves his arms as a sign of his request for help.
  • Third, it rotates the humor on average, like in the arm wrestle.
  • The fourth is maintaining the arm attached to the body’s trunk.

The diversity of the shares is attributable to two different parts.

The clavicular portion, close to the deltoid muscle, contributes to the bending, horizontal adduction, and internal rotation of the humerus. When it is at an angle of approximately 110 degrees, it contributes to the adduction.

The stern side is antagonistic to the collar part, contributing to the arm down and forward and to the inward rotation when accompanied by adduction. Stern fibers can also contribute to the extension, but not beyond the anatomical position.


Coaching of the grand pectoral

We assume that the hypertrophy of the big pectoral spike increases its functionality.

This means that the search for greater muscle mass in the chest is essential in bodybuilding and in sports and, albeit to a different extent, preventive and rehabilitation motor therapy.

In particular, the activation of the grand pectoral, in particular the stern-ribal portion, is maximum in the transverse plane and with horizontal adduction motions and elbow extension.

Any differences can be appreciated by changing the handle and the type of resistance.

What’s the best way to train pectoral?

It depends on the purpose.

If we’re going to train the resistance force, all the systems are good.

If, on the other hand, our interest is more focused on functionality, calisthenic is probably the most advisable choice – but attention is paid to injuries. Especially in the most advanced exercises that put the joints to the test.

In principle, very heavy overloads are recommended for significant development of the grand pectoral scale, so intensity percentages >67-75% of the 1 MR (a maximum repetition). In principle, very heavy overloads are recommended for significant development of the grand pectoral scale, so intensity percentages >67-75% of the 1 MR (a maximum repetition).

Resistance training is, therefore, the best option.

Which resistance training technique to use?

Taking for granted high-intensity training, the importance is undoubtedly to vary the stimulus.

This can be done by periodically evaluating the results achieved. As soon as the loads stop growing, it is recommended to amend the table.

Significant hypertrophic responses can be obtained by training with high voltage times (TUT). Emphasizing the eccentric phase and entering the isometric stop or pause, with a total duration of approximately 45′ per set and recovering almost entirely (e.g., 12 sets tot x 9-8 rep 77-80% of 1 RM). Usually, these protocols require the achievement of muscular failure and, as a result, a reduced frequency of stimuli (single weekly split or microcycle split method). Energy substrates are mixed between phosphate creatin and glycogen. Note: this method requires a sufficiently well-treated diet. These training courses are tough and cannot be maintained at the top of the power supply is insufficient.

Otherwise, others can grow using weekly or microcycle multifrequency, logically avoiding failure and calculating buffering. Paradoxically, these protocols often exploit even greater intensity and overload than the previous protocols (e.g., 6 sets tot x 4 rep at 90% rm) but focus only on the amount of iron to be raised and not stretch the TUT, too long. Recoveries may still be higher. The primary substrate is undoubtedly phosphate creatin. Diet is always important, but what matters most, to continually cross its limits, is mental “lucidity.”

Then, from time to time, it may be good practice to introduce more metabolic-oriented training. We are talking about low-intensity and overburdened protocols, with low recovery times, high lactic acidosis resistance component, and a tendency to use muscle glycogen (e.g. 18-24 set tot x 12 or 15 or even 20 rep at 67-65-60 % of 1 RM). These, totally irrelevant to the scientific basis of increased strength and hypertrophy, however, have the advantage of ‘resting’ tendons, ligaments, and joint capsules, lightening the neural load, improving the metabolism of glucose (main substrate, of glycogen-lithic origin), and increasing the capacity of lactate disposal.


If we were to talk about calisthenics, the exercises of most significant interest in the stimulation of the great pectoral would undoubtedly be push-ups. Specific variants of a dip in parallels and some ring executions — coming from artistic gymnastics.

In the context of resistance training, the exercises to be considered as “fundamental” are all workbench press with manuals and balloons, followed by the same movements on isotonic machines and cables.

What exercises for the over-the-trophy of the great pectoral?

Both multi-articular exercises, such as classic flat-bench twists with handlebars or balancing items, and mono-articular exercises such as handlebars and wires, allow hypertrophic high-pectoral training.

The combination of mono-joint and multi-articular exercises is uniquely considered the best solution to the mass increase of the grand pectoral scale, especially due to the increased overall stimulus.

Also, the aesthetic contours of the various regions of the muscles can be specifically targeted by targeted exercises.

For example, the sternal “seam” of the great pectoral can be improved by stopping (pause) the crosses on the wires or the pectoral machine; on the contrary, as mentioned above, by running a traditional workbench press, you can effectively target the entire central stern-costal plaque.

What exercises for the power of the great pectoral?

In the case of pure force, the athlete is used to predominantly use flat-bench twists. Or as variants, those which are reclined in addition to dips and parallel with specific torso slope are, however, more used for triceps training.

This is because this movement is more relevant to joint physiology and uses the best levers. Ergo: It’s heavier on the flat bench than in the rest of the exercises.

Note: in the absence of a low pectoral level, the dips will recruit much more.


Make the arch to train the pectoral: yes or no?

Good question. Any powerlifter would say yes, while old-fashioned bodybuilders would likely say no.

On the strength side, the advantage you can gain in running the arc correctly is undisputed. Take for granted a moderately large grip – cit. “with an index or an average ring on the 81 cm of the Olympic balance” – assuming this posture. He goes to exploit the power of the great pectoral in his strongest portion.

Source: Instagram @moneymarcel66kg

Why? Simply because a well-done arc – which can only be defined as such if the thoracic trait is also bent – implies a bachelor mobilization of adduction and depression. That is very advantageous to the détente movement (but far from easy to learn). Moreover, raising the chest towards the balance – but keeping the button on the bench – reduces the rep’s “length”; the same applies to a socket at the top of the width.

Can everyone make the arc? Let’s say they can try. Preparations for the arc must not be neglected. It is always advisable to approach them with the supervision of an expert and carry out a process based on mobilization, flexibility, and flexibility; the practice of the “bridge” has become almost routine.

The quality of the shapes, the bow has no reason to exist in the sense that while it helps to maximize the effectiveness of the movement of the planar bench press. It does not apply in other but essential exercises for the harmonious development of the grand pectoral and addressing any shortcoming.

Dumbbells VS Barbell

Are the Dumbbells or the Barbell for pectoral training more effective?

There are many who wonder which of the handlebars and the balancing act is most effective in pectoral training. The reality is that they’re just different.

The dumbbells, which are extremely uncomfortable for high-intensity training, because of the obvious difficulty of loading at the starting position. This may even be dangerous at the shoulder level. Without a good spotter – have the advantage of training the stabilizing capacity and involve a very useful closing motion to develop some less recruited bands with the balance.

The barbell, however, as deductible, is the must for the quest for the maximum strength of the great pectoral. It allows you to activate your pectoral much more than any other means and, placed on the specific bench, can be considered much safer than your dumbbells.

Diet for Hypertrophy

Diet for the mass of pectoral

Pectoral respond to biochemical stimuli just like other muscles.

Suppose training moves the right amount of anabolic hormones and mechanically stimulates the fibers. In that case, all that remains to be done is: rest (if falling apart) and eat.

The diet for hypertrophy is always hypercaloric, providing more calories than needed to maintain the weight.

There are various techniques of energy supplements to increase muscle masses. On the other hand, calories can be increased by +10%, mostly from carbohydrates – but without dropping the proteins, which have to range >1.5 g/kg to <2.5 g/kg – and see what happens.

Proteins gain in importance at the expense of carbohydrates when energy is reduced, as an anti-catabolic, not increased when carbohydrates are the main driving force behind anabolism.

Or more advanced techniques such as reverse diet. Based on a progressive, chronic energy implant of small quantities considered as such where they do not result in an increase in fat by more than 1% per week (e.g., 3% of calories per step), can be performed.


Define your great pectoral: Is that possible?

Of course, but not by changing the type of training.

The pectoral and any other muscle are highlighted by the thinning of the adipose napkin.

This effect is achieved by the depletion of reserve fats, i.e., by slimming down or defining themselves.

Of course, the possible presence of post-training muscular inflammation or the exhaustion of glycogen reserves may hurt the highlighting of muscle beams. Likewise, good insulin thrust can be tub-shaped by improving the mapping of subcutaneous veins.

The only effective way to define pectoralis is to improve body composition by establishing a negative caloric balance by means of a slimming energy-restricted diet.

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