Chest or pectoral muscles , are the muscles that link the front of the human chest with the bones

Chest or pectoral muscles , are the muscles that link the front of the human chest with the bones of the upper arms and shoulders , and it divided into four parts :

Pectoralis major : is a thick, looks like a fan muscle, which makes up the bulk of the chest muscle. Its located under the breast. It serves to flex, extend, and rotate the humerus, the long bone of the upper arm.

Pectoralis minor : is a thin, has a triangular shape located beneath the pectoralis major. It attaches to the ribs, and serves to stabilize the scapula, the large bone of the shoulder.

The pectoral fascia : is a small layer of tissue over the pectoralis major, extending toward the dorsal muscles on the back .

the subclavius muscle : is the smallest muscle from all the previous parts , and its located between the clavicle and the first rib , we can see this is the mean and the difficult muscle on the chest , as its the part that can hold the chest muscles and can give the best look and shape of the pectoral muscles .

Now after we explained all the part of the pectoral muscles and each part position , below is a chest workout program which can be applicable either you are a beginner and its your first month in the gym (just use light weights and concentrate on each set) as well as professionals .

Exercise 1 :

Barbell Bench Press x 4 sets

Lie on your back on a flat bench. Utilize a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
Repeat the movement 12 times .

Exerise 2 :

Barbell Incline Bench Press x 4 sets

Lie flat on an incline bench and set your hands just outside of shoulder width.
Set your shoulder blades by pinching them together and driving them into the bench.
Take a deep breath and allow your spotter to help you with the lift off in order to maintain tightness through your upper back.
Let the weight settle and ensure your upper back remains tight after lift off.
Inhale and allow the bar to descend slowly by unlocking the elbows.
Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest.
Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.
Repeat the movement 12 times .

Eercise 3

Incline Dumbbell Press 4 sets

Lie back on an incline bench with a dumbbell in each hand atop your thighs.
Then, using your thighs for support push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
Repeat the movement 12 times .

Exercise 4

Flat Dumbbell Press 4 sets

Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm
creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
Repeat the movement 12 times .

Exercise 5

Decline Bench Press x 4 sets

Lie down on a decline Bench , put your legs at the end of the bench to perform the exercise in a safe manner .
Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Caution : In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
As you breathe in, come down slowly until you feel the bar on your lower chest.
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Caution : It should take at least twice as long to go down than to come up).
Repeat the movement 12 times .

Exercise 6

Cable Chest Fly’s x 4 sets

To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
Hold for a second at the starting position and repeat the movement for 12 reps .

Exercise 7

Dumbbell Pull over x 4 sets

This is the last exercise for the chest muscles , pull over always should be done in the end of the chest session

Grasp a dumbbell with both hands and position yourself on a flat bench with your shoulder blades resting on the bench.
You should be at a 90 degree angle to the bench. Your back shoulder be straight, knees bent at 90 degrees, and feet firmly plated on the floor.
Holding the dumbbell in both hands, straighten your arms so that dumbbell is directly overhead. This is the starting position.
Bending at the shoulders only and keeping your arms straight, slowly lower the weight down behind your head until the dumbbell reaches the height of the bench.
Slowly raise the dumbbell back to the starting position.
Repeat the movement 12 times .

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