What are your pec?

What we often refer to as the pec muscle is actually a group of 4 muscles that work together to form the bulk of our chest; pectoralis major, pectoralis minor, subclavius, and serratus anterior.  These muscles are integral to our daily living as well as the ideal muscular physique.  Thankfully we can break these down into 3 major regions that we can target with specific exercises to get the most out of building up our pecs.

Tackling the 3 Major Regions

When conditioning the chest we can break it down into upper, middle, and lower.  Then we can coordinate our exercises to target each of these areas, not letting an area go untrained.  Continue reading for some exercises broken down by region, pick a balance of upper, lower, and middle and you will have a well-rounded chest workout.  There will be some crossover , but each of these exercises will primarily target the muscle they are intended for.

Upper Exercises

• Incline Dumbbell Press
• Incline Bench Press
• Low to High Cable Fly
• Incline Machine Press
• Incline Dumbbell Fly
• Decline Pushup

Middle Exercises

• Bench Press
• Upright Machine Press
• Pec Deck
• Pullovers
• Crossover Cable Fly
• Plate Squeeze Press
• Close Grip Pushups
• Cable Punches

Lower Exercises

• Decline Bench Press
• Incline Pushups
• Parallel Bar Dips or Chest Dips
• Decline Dumbbell Press
• Decline Dumbbell Fly
• Upper Position Cable Crossovers

Pec Exercises Demonstrated by Steve Weatherford