• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

How to Develop a Man’s Pectorals with Strength Training Exercises

A well-developed chest is one of more popular goals of men in the weight room. Let’s take a look at the chest anatomy and kinesiology to determine which exercises are best.

Tom Kelso

Written by Tom Kelso Last updated on Oct 25, 2022

A well-developed chest is one of more popular goals of men who hit the weight room. Take a gander at all the gym denizens and their time spent on the bench press, incline press, cable chest flies, dumbbell flies, and the infamous “pec-deck.” It’s usually quite a few. So, if you’re one of the “get a big chest” guys, be sure you’re using the best exercises to target the appropriate muscles.

Let’s take a look at the chest anatomy and kinesiology to determine what is important to concentrate on.

A well-developed chest is one of more popular goals of men who hit the weight room. Take a gander at all the gym denizens and their time spent on the bench press, incline press, cable chest flies, dumbbell flies, and the infamous “pec-deck.” It’s usually quite a few. So, if you’re one of the “get a big chest” guys, be sure you’re using the best exercises to target the appropriate muscles.

Let’s take a look at the chest anatomy and kinesiology to determine what is important to concentrate on.

Pectoralis Major

The pectoralis major is what you see bulging atop the anterior torso when a well-built man removes his shirt.

The pec major has two heads: the sternal-costal head and the clavicular head. The sternal-costal head consists of more muscle mass. It originates at the sternum (center of the chest), more specifically the lateral manubrium, the six sternum costal cartilages, and the external oblique aponeurosis. It inserts at the upper arm (humerus), more specifically the lateral lip of bicipital groove of humerus and anterior lip of deltoid tuberosity.

The clavicular head is the smaller top section of the bare-chested upper-torso man bulge. It originates at the collarbone (clavicle), more specifically the anterior surface medial half of clavicle. It inserts at the upper arm, more specifically the lateral lip of bicipital groove of humerus and anterior lip of deltoid tuberosity.

Actions of the Pectoralis Major

Both the sternal-costal and clavicular heads of the pec major perform these actions at the upper arm:

  • Adduction: lowering upper arm from side raise position to the midline of the body.
  • Medial rotation: rotating upper arm forward/inward to the midline of the body.
  • Transverse or horizontal flexion: from a side raise position, moving the upper arm to the front.

The sternal-costal head has another function: when the upper arm is flexed (raised to the front and above parallel to the ground), it extends the arm downward.

The clavicular head also has another function: when the upper arm is flexed to around 110 degrees (slightly higher than parallel to the ground), it flexes and adducts the upper arm (raises toward the midline of the body).

Confused? You should be. It’s complicated. Hang on, though, I will simplify it all shortly.

Pectoralis Minor

chest muscles, chest workouts, bigger chest, chest exercises

This muscle lies under pectoralis major. It originates on the ribs, more specifically the anterior surface of the sternal end of ribs three, four, and five. It inserts at the scapula, more specifically the medial surface of coracoid process of scapula.

Actions of the pectoralis minor

Depression of the tip of shoulder (movement downward) and protraction of the scapula (movement down and forward).

Subclavius

This is a small muscle that originates on the ribs, more specifically on the first rib at the junction of the costal cartilage.

It inserts on the clavicle, more specifically on the groove of the inferior surface of the clavicle between to costoclavicular and conoid ligaments.

Actions of the subclavius

Depresses the clavicle and moves it forward and downward.

I know what you’re thinking, “Enough. Just explain how I can maximize my entire chest region.” First, go ahead with your traditional chest exercises – barbell and dumbbell bench presses, machine chest presses, and dumbbell and machine chest flies.

These primarily target the sterno-costal head of the pecs. For the upper-chest – the clavicular head of the pecs – think barbell, dumbbell, and machine incline presses along with incline flies.

Three more tips

  1. Two of the best chest exercises that target both the pec major and pec minor are the decline press and dips.Perform this simple experiment: Place your left hand over your right pec. Cover it all. Abduct your right arm to the side, and then horizontally flex it to the front as if performing a chest fly. Notice how you feel the right pec contract and bulge up.Now do this: From that position, slowly lower the right arm downward and inward to the midline of the body. Do you feel an even fuller pec contraction as the arm moved to that position? This is where the fullest contraction of the sternal-costal pecs and the pectoralis minor occurs, the downward and inward motion of the upper arm to the midline of the body.

    Therefore, to directly target the greatest amount of muscle fibers in the lower pectoral region, get after dips (weighted or machine), decline presses (barbell, dumbbell, or machine), and dumbbell decline flies.

  2. Pullovers and close grip pulldowns target the sterno-costal pecs.Traditionally, most upper body pulling exercises have been classified as back exercises. But when the upper arm is flexed (raised to the front and above parallel to the ground), it extends the arm downward. The aforementioned pullovers (barbell or machine) actually target the sterno-costal pecs due to their function in extending the arm downward. Pullovers and close grip pulldowns are also chest exercises, not solely back exercises. Amazing is our muscular system!
  3. Dumbbell cross-over front raises address the clavicular pecs.One last experiment. Again, place your left hand over your right pec. Now, flex your right arm (to the front) to parallel to the ground. Raise that arm upward (flexion) and inward. Notice the upper pecs (clavicular head) contract more than the lower pecs.

I know this may have been confusing, but I tried to present it as simply as possible. All of the previous info can be condensed down to this list. Here are the most effective exercises that maximally target and develop a man’s chest:

  • Barbell, dumbbell, or machine decline presses.
  • Dumbbell or machine decline flies.
  • Weighted or machine dips.
  • Barbell, dumbbell, or machine chest presses.
  • Dumbbell or machine chest flies.
  • Barbell, dumbbell, or machine incline presses.
  • Dumbbell or machine incline flies.
  • Pullovers or close grip pulldowns.
  • Dumbbell front raise with arms converging at the midline of the body.

Photos courtesy of Shutterstock.

Tom Kelso

About Tom Kelso

Tom Kelso is currently an Exercise Physiologist with the St. Louis Metropolitan Police Department. He also trains clients through Pinnacle Personal & Performance Training in Chesterfield, Missouri.

For 23 years he was in the collegiate strength and conditioning profession, serving as the Head Coach for Strength and Conditioning at Saint Louis University (2004-2008), the University of Illinois at Chicago (2001-2004), Southeast Missouri State University (1991-2001), and the University of Florida (1988-1990). He got his start in the strength and conditioning field as an Assistant Strength Coach at Florida in 1984 where he was also a weight training instructor for the Department of Physical Education from 1985 to 1988.

In 2006, Tom was named Master Strength and Conditioning Coach by the Collegiate Strength and Conditioning Coaches Association for his years of service in the field. In 1999, he was named NSCA Ohio Valley Conference Strength and Conditioning Professional of the year. In 2001, he received an honorary certification from the International Association of Resistance Trainers (I.A.R.T.).

Tom possesses C.S.C.S. and S.C.C.C. certifications with the NSCA and CSCCA, respectively. Additionally, he is certified by the Illinois Law Enforcement Training and Standards Board in basic instructor development and as a specialist instructor by the Missouri Department of Public Safety. In 2012, he became certified by the IBNFC as a Certified Nutrition Coach.

Tom has worked with athletes at the Olympic and professional levels, presented at various clinics/seminars, and worked several athletic-related camps. He is a strong advocate of safe, practical, and time-efficient training and has published a collection of periodical articles, book chapters, complete books, and user-friendly downloads promoting such.

Tom received a Bachelor’s Degree from the University of Iowa in 1981(It's great to be a Hawkeye!) and a Master's Degree in Physical Education from Western Illinois University in 1984. He was a member of the Track and Field team at Iowa and served as a Graduate Assistant Track & Field Coach while at Western Illinois.

View All Articles

Related Posts

Fergus Crawley 5K Run Tips Photo
Fergus Crawley Shares 5 Tips For Running a Better 5K
Actor Chris Hemsworth in gym performing dumbbell row
Chris Hemsworth Diagrams a Killer Upper Body Workout Fit For an Action Star
Hugh Jackman Deadpool 3 Workouts Spring:Winter 2023
Hugh Jackman Returns to Wolverine Condition in Workouts for “Deadpool 3”
Method Man Incline Dumbbell Presses December 2022
Check Out Rapper Method Man Cruising Through 120-Pound Incline Dumbbell Presses for 10 Reps

Primary Sidebar

Latest Articles

The Best Smith Machine for Your Home Gym in 2025

The Strongest Pre-Workout Powders to Fuel Your Training in 2025

The Best Creatine Supplements for Men for Muscle Growth and Enhanced Recovery

The Best Elliptical Machines for a Low-Impact Cardio Workout at Home

Latest Reviews

Three different power racks on a red background

The Best Power Racks of 2025: Our Top Picks for Strength Training

A collage of saunas on a red background

The 5 Best Outdoor Saunas for Getting Your Sweat On in 2025

Three rowing machines featured in the best compact rowing machines.

The Best Compact Rowing Machines for Small Spaces in 2025

Three of the best whey protein powders next to each other.

The Best Whey Protein Powders of 2025, According to a Certified Sports Nutrition Coach

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About