How To Get A Bigger Chest In 3 Workouts

The chest anatomy includes the pectoralis major, pectoralis minor and the serratus anterior. Learn about each of these muscles, their locations, functional anatomy and exercises for them.

This page provides an overview of the chest muscle group. Find out more about the individual muscles within the chest anatomy by clicking their respective links throughout this page.

Function of the Chest Muscles

The chest is part of a larger group of “pushing muscles” found in the upper body. The chest, as part of this group. 

Enables you to perform pushing actions such as the barbell bench press or a daily activity such as moving a heavy dresser.

To fully develop your chest, you need to hit it with heavy weight using a couple smartly chosen exercises.

Read on and learn more about each chest muscle, and how to properly perform exercises that adequately challenge them.

Pectoralis Major

The pectoralis major is a large, substantial, fan-shaped muscle. And as you might guess from the word “major,” it makes up the majority of the chest muscle mass.

It originates at your clavicle, ribs, and sternum, and inserts into the upper portion of your humerus (upper arm bone from elbow to shoulder.)

The pectoralis major helps flex the shoulder joint, and moves your arm toward and across your chest. When training your pecs, you’ll likely notice that your shoulders and triceps also benefit.

PECTORALIS MAJOR: FUNCTIONAL ANATOMY GUIDE

The pectoralis major (L. pectus, chest ; major, larger.) is a large, fan-shaped chest muscle.

It acts on the shoulder and (indirectly on) the scapula, with its most prominent role being the prime mover in shoulder horizontal adduction.

The pec major is the largest and most superficial of the anterior axioappendicular muscles. Lying superficial to the entire pectoralis minor and subclavius, and part of the serratus anterior.

The muscle consists of two heads: the clavicular head, or upper chest fibers; and the sternocostal (sternal) head, or lower chest fibers, which makes up the vast majority of the chest mass.

The clavicular fibers run inferolaterally from their origin on the inner clavicle, while the sternal fibers run laterally and superolaterally from their origins on the sternum and ribs.

The parallel-oriented fibers of each head converge as they insert on the proximal humerus, giving the pec major its fan-like or radiate muscle architecture.

Other Names

• Pec major
• Pecs
• Chest

 

Pectoralis Minor

The pectoralis minor is a thin, triangular muscle that is found underneath the pectoralis major. It attaches at the 3rd, 4th and 5th rib, and it reaches to the scapula (shoulder blade.) Think of it as the little (yet very powerful) brother of the pactoralis major. Its job is to help pull the shoulder forward and down.

PECTORALIS MINOR: FUNCTIONAL ANATOMY GUIDE

The pectoralis minor (L. pectus, chest ; minor, smaller.) is the smaller and lesser-known of the two chest muscles.

It helps stabilize the scapula and is the prime mover in scapular downward rotation. It’s involved in other scapular movements, which I’ll cover later.

It is technically classified as part of the anterior axioappendicular muscle group.

It’s a common misconception that the pectoralis minor is the “upper chest.” However, the upper chest is actually the clavicular head of the pectoralis major.

The pectoralis minor is not even a visible part of the physique. It lies deep to the pec major and upper fibers of the serratus anterior.

From this broad origin on ribs 3, 4 and 5, its parallel-oriented fibers extend superolaterally and converge as they insert on the upper outer shoulder blade. This can be described as a fan-shaped or radiate fiber orientation.

Other Names

• Pec minor
• Chest

 

Serratus Anterior

The serratus anterior, although not truly part of the chest anatomy, is commonly grouped as part of the chest muscle group because attaches near the pectorals on the ribs. It’s functions are to move the scapula forward and upward.

SERRATUS ANTERIOR: FUNCTIONAL ANATOMY GUIDE

The serratus anterior (L. serratus, saw ; anterior, front.), named for its saw-like appearance, is located on the side of the ribcage.

It acts on the scapula and is the prime mover in both scapular protraction and scapular upward rotation.

It’s also a key scapular stabilizer, keeping the shoulder blades against the ribcage when at rest and during movement.

Classified as an anterior axioappendicular muscle, the majority of the muscle lies deep to the scapula, subscapularis and parts of the pectoralis major and latissimus dorsi.

The anterior part of the lower fibers are visible on the physique at low body fat percentages.

The serratus anterior arises from the top nine ribs and wraps posteromedially around the ribcage, passing beneath the scapula. It inserts on the underside of the scapula on its medial border.

As the muscle extends from the ribs, it is divided by tendinous septa into nine finger-like groupings of muscle fibers called “digitations.”

The fibers run obliquely (to varying degrees) between these septa, forming a multipennate muscle architecture.

The upper three digitations are considered the superior fibers while the lower six digitations are considered the inferior fibers.

Fun Fact: The lowest four digitations of the serratus anterior interdigitate with the fibers of the external oblique, creating an aesthetic “tie-in” area that can be observed at a low body fat.

Other Names

• SA
• Serratus
• Serratus magnus
• Boxer’s muscle
• Big swing muscle

 

Austrian Oak himself, Arnold Schwarzenegger. In his prime, Arnold’s chest was truly the center piece of his physique.

So how can you pump up some Arnold-like pecs of your own?

First it’s important to understand what muscles are involved when working this part of your body.

Your chest muscles are composed of the pectoralis major and minor. The pectoralis major is the bigger chest muscle and travels from the collar bone to the sternum, attaching to the upper arm.

The purpose of this muscle is flexion and adduction of the shoulder as well as inward shoulder rotation.

The pectoralis minor is a small triangular muscle located under the pectoralis major and also helps with shoulder flexion, adduction and rotation.

Workout 1

Use these tips:

• Warm up 5 mins on the treadmill or 1 – 2 warm up sets of the first exercise to save injury.
• Use the correct form! Watch the video above to learn each exercise or click on each exercise below! 
• REST – 30 – 60 seconds between each set.
• Bench Press – Increase the weight every set of reps (e.g 10 reps then increase then 6 Reps) 1 -2 min rest between sets. 

 

Chest Workout 1:
Chest Workout
Exercise	Sets	Reps
Incline Barbell Bench	3	15
Barbell Bench Press	6	10, 6, 5, 3, 1, 1
Standing Cable Flys + Dumbbell Flys	3	15
Standing High Cable Flys	4	15
Push Ups	2	Failure

NOTE: If you cannot see the full workout turn your phone or tablet to the side.

Workout 2

Use these tips:

• Warm up 5 mins on the treadmill or 1 – 2 warm up sets of the first exercise to save injury.
• Use the correct form! Watch the video above to learn each exercise or click on each exercise below! 
• REST – 30 – 60 Seconds between each exercise.

 

Chest Workout 2:
Chest Workout
Exercise	Sets	Reps
Dumbbell Incline Bench Press	5	12
Flat Dumbbell Bench Press	5	15
Barbell Bench Press (light Weight)	4	Failure
Dumbbell Flys + Cable Flys	3	15
Press Ups	3	Failure

NOTE: If you cannot see the full workout turn your phone or tablet to the side.

Workout 3

Use these tips:

• Warm up 5 mins on the treadmill or 1 – 2 warm up sets of the first exercise to save injury.
• Use the correct form! Watch the video above to learn each exercise or click on each exercise below! 
• REST – between 40 – 60 seconds between sets and reps.

 

Chest Workout 3:
Chest Workout
Exercise	Sets	Reps
Barbell Bench Press	5	5
Dumbbell Bench Press	5	12
Incline Dumbbell Bench Press	5	12
Dumbbell Flys	4	12
Dumbbell Pull Overs	4	12