#Dumbell pullover plus#

This muscle also allows us to raise our arms past 90 degrees and holds the scapula against the ribcage. Found on both sides of the rib cage this muscle’s main function is to pull your shoulder blades forward when pressing weights, throwing a punch or doing pushups.

To target the pec minor it’s important to do exercises where your body is a position with shoulder blades depressed while you’re leaning forward like when doing dips.Īlthough the serratus anterior might not be considered a chest muscle it aids in some pressing movements. The action of the pec minor makes it a little difficult to target when doing chest exercises as it isn’t a primary mover. The pec minor aids in pulling down and spreading apart the shoulder blades and helps us to breathe properly. Surprisingly the pec minor actually helps to control posterior bodyparts due to where it’s attached. This muscle starts at the 3 rd-5 th rib and inserts into the coracoid process (small hook like structure) of the scapula.

The triangular shaped pectoralis minor muscle is found underneath the pectoralis major. Exercises like decline bench press, dips and regular bench press target this head where you are pushing forward or downward.

#Dumbell pullover plus#

The major function of this head is also to adduct the arm plus it helps with internal rotation of the humerus.

Sternocostal head: Starting at the sternum this head makes up roughly 80 percent of the total size in the pec major.

These are often called ' upper chest exercises'. Movements like the low to high chest flys and incline bench press specifically engage this muscle head where you are pressing at an upward angle. This head helps to raise the arm forward and is responsible for adduction of the arm and internal rotation of the humerus.

Clavicular head: This is the upper, smaller portion of the pectoralis major that starts at the clavicle.

The two heads of the pec major have some shared responsibilities but they also have some distinct differences in function that are determined by the angle the upper arm is moved in. There are two heads of the pec major the sternocostal head and the clavicular head with both being attached to the upper arm. The pectoralis major covers half of the upper chest and is attached to points on the humerus, clavicle, ribs and sternum. This is the most superficial muscle in the area and has a fan shape that makes up the majority of the chest area. The largest muscle in the chest the pectoralis major or pec major gets its name from the Latin word pectus or breast and major because it is the larger of the two pectoral muscles. Let’s take a look at these muscles and their functions below. Besides being a area of the body that gets a lot of attention whether male or female, these muscles are essential for many daily activities such as pushing open a door or getting up off the floor.Įven though we will focus on the two chest muscles in this article, it’s important to note that there are four muscles in the anterior chest wall the pectoralis major, pectoralis minor, serratus anterior and subclavius. These muscles combined are often called the “pecs”. The chest is comprised of two muscles on each side the pectoralis major and pectoralis minor.

It may surprise you but in some ways no bench dumbbell chest exercises can actually be better than doing them with a bench! We put together 13 of the best dumbbell chest exercises that can be done without a bench at the gym or at home, read on for step by step instructions with visuals demonstrating each exercise plus the reasons why dumbbell chest exercises can pack on some serious gains. Have dumbbells and want to work your chest but you don’t have a bench? Don’t worry there’s plenty of dumbbell chest exercises you can do without a bench.