Podcast Notes: The Best Exercises for your Chest
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In this episode of the Brawn Body Podcast, I discuss the best exercises for your Chest!
In this episode, I reviewed:
Best chest exercises
How to program these chest exercises
Below are notes about each section
Anatomy of the chest
Sternal head & Clavicular head “Upper & lower”
Connects to upper portion of the humerus
ADD, FLX/EXT, & IR shoulder, assist with scapular protraction
Small deep muscle connecting ribs and scapula
Stabilizes shoulder joint, assists with protraction
I like to consider this part of the core, but it attaches to the first 8-9 ribs, so it’s technically deep/under the pecs
Upward ROT & Protraction - boxer muscle.
Best Chest Exercises
Bench Press (typically wider = better)
Heavy Compound exercise, activates a lot of muscle mass!
Strength and size relation
Variations (BB, DB, flat/incline/decline)
Closed Kinetic Chain
Great for finisher
Also works the lats
Works the Adduction component of the pecs the other variations often miss
TRX/Suspension Trainer also works well
Dumbbells may lead to elbow pain in some people, also prefer the constant tension the cables provide
Pull before you push
Information in this post is for educational purposes only, and is not intended to diagnose or treat any disease or condition. Consult your primary care provider prior to making any changes in your diet or lifestyle/exercise habits as discussed.