Chest anatomy
The chest is one fan-shaped muscle with fibres running in three directions — which is why it is trained as upper, middle and lower regions. Pressing with the arms at different angles shifts the load between them.
Jump to: Upper chest (clavicular head) · Middle chest (sternal head) · Lower chest (costal fibres)
Upper chest (clavicular head)
Fibres that start on the collarbone and run down and out to the arm. They lift the arm forward and up; incline angles load them most.
The Dumbbell Incline Hammer Press targets the upper part of the chest.
The Barbell Incline Bench Press primarily targets the upper portion of the chest muscles (pectoralis major), while also engaging the front shoulder (anterior deltoid) and triceps muscles.
The dumbbell bench press primarily targets the upper portion of the chest muscles, known as the clavicular head of the pectoralis major.
The dumbbell incline fly exercise primarily targets the upper portion of the chest muscles (pectoralis major).
Middle chest (sternal head)
The largest part, starting on the breastbone and running straight across to the arm. It pulls the arm across the body — flat pressing and flyes.
The barbell bench press primarily targets the middle and upper regions of the chest.
The Lever Chest Press primarily targets the middle portion of the chest, also known as the pectoralis major.
The Lever Seated Fly Chest exercise primarily targets the middle part of the chest (pectoralis major), as well as the front of the shoulders (anterior deltoids) and the triceps.
The Cable Middle Fly Chest exercise primarily targets the middle portion of the chest, also known as the sternal head of the pectoralis major muscle.
Lower chest (costal fibres)
The lowest fibres, rising from the ribs and upper abdominal wall. They pull the arm down and in — decline angles and dips.
The Barbell Decline Bench Press primarily targets the lower part of the chest, also known as the sternal or lower pecs.
The Cable Low Fly Chest exercise is primarily targeting the lower part of the chest muscles.
The dumbbell decline fly targets the lower part of the chest.
Chest dips primarily target the lower and outer portions of the chest muscles, also known as the pectoralis major.
Chest — common questions
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