Pectoralis minor

A

Aaron102

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Hi everyone, I have a few questions about the pectoralis minor, and I would like to know if you guys can help me.
First, I know you can train this muscle by doing chest dips, but what other exercises can I do to train the pectoralis minor?
Second: can you target this muscle directly or you will always have to train both the pec major and minor?
Thats all I would like to know now, thank you.
 
why do you want to train the pec minor?
 
why do you want to train the pec minor?

"why do you want to train the pec minor?"

The reason is simple, since I started working out, I noticed a significant grow in my back, arms and legs. However, I feel that my chest is not growing at all.
The only exercise I'm doing for my chest right now is bench press, and I heard that when you train your chest for Hypertrophy, you should always work the pec major and minor at the same time. I also heard that when you bench press,
you hardly work your pectoralis minor.
 
I don't know if the pec minor will add a lot of visible mass to your chest
PectoralisMinor.gif

it is a small muscle lying underneath a lot of other mass. If you want big chest muscles I suggest focusing on the pec major
 
If you are only doing bench press then why not just add some incline dumbbell bench and some dips into your routine?

Not sure what tham means in relation to your pec minor but it will give you a more rounded chest workout.
 
Abduction of the scapula would result in a forward movement away from the body.. Name an exercise that works the pectoralis major and not the minor.
 
mreik said:
Abduction of the scapula would result in a forward movement away from the body.. Name an exercise that works the pectoralis major and not the minor.
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Well, if we want to get all technical, shoulder shrugs and military press are going to create some scapula protraction without really getting the pectoralis major involved, but really, most exercises where you are working one, you're working the other, just because of the duality of humeral adduction and scapular protraction.
 
well flexion of the arm doesnt, extension etc.

How would shoulder shrugs work the pec minor, thats scapula elevation hence mainly traps.
 
matt182 said:
well flexion of the arm doesnt, extension etc.

How would shoulder shrugs work the pec minor, thats scapula elevation hence mainly traps.
Click to expand...

Depending on how you do it you can accentuate an anterior or posterior motion that will activate different musculature.
 
illiniphase4 said:
Well, if we want to get all technical, shoulder shrugs and military press are going to create some scapula protraction without really getting the pectoralis major involved, but really, most exercises where you are working one, you're working the other, just because of the duality of humeral adduction and scapular protraction.
Click to expand...

...and there are electromyographs that show stimulis of the p.major in a military press, a considerable amount actually. The body is made to function as a unit, if there were any movements that isolated the pectoralis minor, it wouldn't be mimicked in any sport/oly/pwr.
 
The pec minor actually lies beneath the pec major so you don’t actually see it. The pec minor attaches to the ribs and the coracoid process. The pec minor simply pulls the shoulder girdle forward. The pec major moves the upper arm because of its insertion at the humerus.
Studies have shown that the upper portion of the pec is usually just as active as the lower portion during heavy flat bench. However, there is some benefit to doing incline bench because it seems to help build the clavicular portion of the pecs and the front delts.

Nothing isolates the “inner” portion of chest. The myth arose out of the “sensation” that one feels as the pec becomes cramped while contracting it (with the arms brought close together in front of the body and flexed hard). Isolating the inner pec is like isolating one portion of a rubber band as you stretch it from either end. Now, there are differences in the way the muscle experiences stress due to the convergence of the fibers near the insertions at the musculo-tendonus junction...but that’s more detail than is necessary.
 
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Before posting my questions I did a little research and learned what was the function of the pec minor. I know the pectoralis minor is situated under the pectoralis major so you can't actually see it. It helps pull your shoulder blade down, and is useful when pushing down with your hands.
Also, I read that when you perform exercises such as "pullovers" the pec minor works in conjunction with the Pectoralis Major, and when it grows it can help to push the Pectoralis Major out to give the appearance of a bigger chest.
Can someone tell me if it is true or it is just a myth? :confused:
 
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