ARI CHEST PRESS DUMBBELL LINK INTEGRATED HEALTH

Chest – A Deeper Look at Optimal Training & Injury Prevention Part 1

Welcome to our first post in our Chest training series focused on getting the best from your training, program design and preventing injuries! 

When it comes to chest training most people opt in for bench pressing, as the movement allows the trainee to use higher loads in a compound movement. While pressing can be a good exercise for the chest it is important to look at a few factors to optimize your training and prevent injuries.

Anatomy

There are 3 divisions to the pec; clavicular, sternal and costal. While all of the muscle contracts, portions of the muscle have a different mechanical line of pull depending on where the humerus is positioned thus biasing that portion more. This means that for overall chest development you will need to change the arm position to emphasize pec divisions at one point in your training cycle.

PEC ANATOMY - LINK INTEGRATED HEALTH

Clavicular Division

The clavicular division “originates” from the clavicle and its fibers insert more distally on an angle on the humerus. This portion of the pec also helps with flexing the humerus to approximately 60 degrees.

Coaching Tip – Focus on a lower arm position and adducting your arm towards your clavicle. (Low to high position)

Sternal Division

The sternal division “originates” from the sternum and its fibers insert more horizontally on the humerus. Most powerful horizontal adductor of the humerus, generally most overdeveloped division.

Coaching Tip – Focus on a horizontal arm position and adducting your arm to the sternum

Costal Division

The costal division “originates” from the costal cartilage of ribs 1-6 and its fibers insert more proximally.

Coaching Tip – Focus on a higher arm position and adducting your arm to the base of your rib cage. (High to low position)

Note; Cable flyes are a better alternative for costal portion of the pec due to the anatomical structure and stability.

 Learn more HERE

Upper (clavicular) Chest Focused Workout

EXERCISE

SETSREPSTEMPOREST

NOTES

35 DEGREE INCLINE DB CHEST PRESS

54-63210

10s

Pause with tension in the bottom

15 DEGREE INCLINE DB CHEST PRESS

5

6-8

3010

10s

Constant tension

HORIZONTAL CABLE FLY (COSTAL FOCUS)510-12201090s

Lengthen focus heavy enough for partial rep

Not sure how to read this work out format? Click HERE

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