Chest

Anatomy

The chest is the main pressing surface of the torso. Pectoralis major has clavicular, sternocostal, and abdominal fibers; pectoralis minor and serratus anterior sit deeper and help the scapula protract and rotate during presses and flyes.

Muscles in this region

Upper Chest
Clavicular head of pectoralis major
The clavicular fibers form the upper shelf of the chest. Incline presses and low-to-high flyes bias this head.
Mid Chest
Sternocostal head of pectoralis major, pectoralis minor
The main sternocostal fibers make up most of pec mass. Flat presses and mid-height flyes hit this shelf hardest.
Lower Chest
Abdominal part of pectoralis major
The lower fibers create the bottom line of the pec. Decline presses, dips, and high-to-low cable work bias this region.
Serratus Anterior
Serratus anterior
The “boxer’s muscle” protracts and upwardly rotates the scapula. Strong serratus improves pressing lockout and shoulder stability.

Exercises in this region

How to train this region

Incline presses and low-to-high flyes bias the clavicular fibers. Flat presses and mid-height flyes load the sternocostal shelf. Decline presses, dips, and high-to-low cables bias the lower line. Keep the shoulder blades set so the pecs, not the neck, take the load.