Add the best science based chest workout for muscle mass and symmetry into your training if you want to build a better physique and stronger upper body.
It has been designed by Jeremy Ethier.
The Best Science Based Chest Workout for Muscle Mass and Symmetry
“When it comes to the “best chest workout”, it really comes down to choosing exercises that allow symmetrical growth in the upper chest, middle chest, and lower chest while still providing overall mass to your chest.”
“If your chest workout is unbalanced and favours one portion of your chest over the other, overtime this will lead to imbalances and take away from the aesthetics of your chest. In this video I’ll show you guys the best workout for chest based on scientific literature and our anatomical understanding of the body. It includes the best upper chest exercises, middle chest exercises, and lower chest exercises to help evenly shape and build your chest.”
Types of Movement
- The upper chest will be prioritized through movements that involve shoulder flexion.
- The middle chest will be prioritized through any horizontal adducting movements that don’t involve shoulder flexion or extension.
- The lower chest will be prioritized through movements that involve shoulder extension.
“Although the chest exercises in this video have been carefully chosen through my analysis of many studies, it doesn’t account for every individual. So, feel free to swap out some exercises for other chest exercises that you feel better chest activation with.”
Video – The Best Science Based Chest Workout for Muscle Mass and Symmetry
Learn More – The Best Science Based Chest Workout for Muscle Mass and Symmetry
Muscles of the Chest
The chest is a large, muscular area of the upper body.
The pectoralis major is a fan-shaped muscle that forms the upper part of your chest. It originates from two attachments at the sternum (breastbone), as well as parts of your ribs and cartilage. Its insertion is in your upper arm, where it attaches to the humerus bone.
The pectoralis major muscle helps to move your upper arm towards or away from you, as well as rotate it outwards or inwards. As such, this muscle plays an important role in actions like throwing and lifting weights above head level—activities that require upward rotation of the arms while they’re flexed forward at shoulder height (elevation).
Pectoralis minor originates from the lower eight ribs and inserts into the medial border of the scapeula.
This muscle acts to pull the shoulder downwards and outwards.
The Best Science Based Chest Workout for Muscle Mass and Symmetry – Serratus Anterior
The serratus anterior is a muscle of the upper chest that originates along the outer surface of each rib, between the costal cartilages and external oblique. It inserts into the medial border of the scapula and part of its superior border. The serratus anterior helps to rotate and elevate your arm.
The muscle receives its blood supply from several branches of posterior intercostal arteries, including the long thoracic artery.
Conclusion – The Best Science Based Chest Workout for Muscle Mass and Symmetry
In the end, the pectoralis major is a muscle that can be used in many different ways. It can be used to lift objects off the ground, push your body up from lying down position or even just flexing at your chest.
This is just one of many examples for how this muscle plays an important role in everyday life and should not be taken for granted!
Use this workout above to build a better and stronger chest.
- rich-froning-tips: Courtesy of CrossFit Inc.