Because the fibers of the front deltoid originate alongside the fibers of
the upper pectoralis major, the two muscles act like conjoined twins on chest presses.
Not exact matches
Horizontal adduction (drawing the arm across the body) is the only movement that involves the entire
pectoralis major, but when you're holding a barbell you're locked into a limited amount of horizontal adduction, which means that your
upper arm is limited in how much it can move towards the midline of your body.
As one of the best moves for building a stronger and bigger
upper body, it effectively targets many of the same big
upper body muscles as the conventional version — the clavicular head of the
pectoralis major, the anterior deltoid and the triceps — only from a different angle, which contributes to shifting a major part of the work to the
upper chest and shoulders.
As a whole (all heads working together), the
pectoralis major assists adduction (lowering
upper arm from side raise position to the midline of the body), medial rotation (rotating
upper arm forward or inward to the midline of the body) and horizontal flexion (moving the
upper arm from a side raise position to the front of the body).
This is because the
upper portion of the
pectoralis major muscle is naturally thinner and weaker than the lower portion.
Incline bench tears up the
upper pecs and provides great definition along the collarbone.Decline bench rounds out the lower areas of the pecs, tightening up the lower curve of the
pectoralis muscle.
The
pectoralis major extends across the
upper part of the chest, from the strenum and is attached to a ridge at the rear of the humerus (the bone of the
upper arm)
Your
upper back muscles hold your shoulders back, and play a bigger role in increasing the width of your
upper body than the
pectoralis major muscle of the chest.
However, EMG studies have shown that, surprisingly enough, the decline bench press stimulates the
upper portion of the
pectoralis major muscle, better than it does the lower.
With this injury, the tendon that attaches your
pectoralis major muscle to your
upper arm bone, is torn right off the bone.
When you perform chest exercises on an incline, you emphasize the
upper portion (clavicular head) of the pecs (
pectoralis major).
In UCS, tightness of the
upper trapezius and levator scapula on the dorsal side crosses with tightness of the
pectoralis major and minor.
In addition, you're also targeting your biceps, trapezius, and
pectoralis major, among others, so it's highly efficient and getting most of your
upper body in.
The
pectoralis minor is a thin muscle located in the
upper part of your chest and below the
pectoralis major.
In the sports world cyclists and baseball catchers are at risk as they have to hold postures for long periods as well as the amateur bodybuilder who over develops and tightens the
pectoralis (chest) muscles neglecting the muscles in the
upper back.
The shoulders are the only
upper body muscle group that displays a tendency towards a higher proportion of type I muscle fibers (Jennekens et al. 1971; Johnson et al. 1973; Humphrey et al. 1982; Tesch et al. 1983; Mavidis et al. 2007; Srinivasan et al. 2007), while the
pectoralis major (Johnson et al. 1973; Srinivasan et al. 2007) is mixed - fast twitch.
In a recent EMG experiment whose results were published over at T-Nation.com, strength coach Bret Contreras compared 20 different chest exercises to see which ones best stimulated the lower, middle and
upper portions of the
pectoralis major muscle of the chest.
To work your
upper pecs (
pectoralis major) you need to change something, a little chest anatomy will help.
Sticking with the bench press as an example, it may only consist of the
pectoralis muscles, the deltoids and the triceps but the
pectoralis is a massive muscle (comparatively for the
upper body) but this explains why it is one of the best measures of
upper body strength there is available.
Primarilly involves the
pectoralis muscles, deltoid and other muscles connecting the
upper extremities to the abdominal muscles.
The
pectoralis major has two heads — the
upper (clavicular) head and the lower (sternocostal) head which is by far the larger of the two.
An
upper body workout is not complete without some exercises that focus on the antagonists of the
pectoralis major and deltoids, namely the rhomboids, trapezius, and latismuss dorsi.
The moment arm lengths of the
pectoralis major change considerably depending on (1) where in the overall joint range of motion they are measured, and (2) which part of the muscle is measured (
upper, middle, or lower).
From these origins, the
pectoralis major muscle crosses the chest, and the fibers converge to a common tendon before crossing the shoulder joint and inserting in the bicipital groove on the
upper arm (Tobin, 1985; Sauerland, 1994).
In contrast, the sternocostal head of the
pectoralis major provides one of the largest shoulder adduction moment arms of the
upper body musculature.
In contrast, the bench press produces superior
pectoralis major EMG amplitude compared to the standing cable press, probably because this exercise seems to have an
upper ceiling in force output of 41 % of total body mass.
This great compound bodybuilding exercise helps build the
upper and outer
pectoralis (chest) muscles and shoulders.