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Targeted Chest Workouts - Is it Possible? (SCIENTIFIC TRUTH)

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Rating: 4.0; Vote: 1

m going to break out the muscle markers and some science to help you once and for all to determine whether it is even possible to have an impact on the shape of your pecs and whether targeted chest training works at all. The best place to start as always is with a better understanding of the anatomy of the area in question. When it comes to the pecs we are talking about the pectoralis major muscle. While we may point to four or five specific areas on the chest we really only have two heads (perhaps three) of the pec as defined anatomically. These are the clavicular head or upper chest and the sternal head or lower chest. Some have defined a subsection of the sternal head as the abdominal head, which is the area of the chest that forms the lower most border of the pec. There are two separate nerve innervations of the upper and lower chest. This is important since it outlines the framework for the possibility of a separate control of each area - but ONLY in the lab not in the gym. The reason for this is simple. Any action of the upper arm that you would perform in order to complete a chest exercise is not going to be able to be accomplished without both nerves firing, therefore both heads of the pec contracting. That said, it is important to understand that the differences don-t stop there. Within each head there lies muscle fibers that are oriented at slightly different angles as you make your way from the top to the bottom of the muscle belly. This gives us a chance to better stress certain areas of the chest (never isolate - as isolation of one from the other is never possible) but influence based on the direction of the fibers. If you do what I always tell you to do, and that is follow the fibers, then you will see that there are certain movements that can be done with cables, bands or even dumbbells that will allow you to better influence one area of the pec than another. This happens by simply putting those fibers in a better line of pull over others and making their recruitment more favorable. Now when it comes to the inner and outer chest we have to get a little deeper into the science. It needs to be said that there are no separate nerves that innervate these areas of the chest. That said, there is the existence of non spanning muscle fibers and the force transmitting capabilities of fascia that surrounds the entire pec muscle that does at least bring in a new element to a once thought impossible concept of influencing these areas. The muscle fibers that don-t span from tendon to tendon will attach on one side or the other and terminate shortly thereafter into the muscle belly. With no attachment on the other end it would seem impossible for these to contribute to contraction strength and development but that is not the case, thanks to the fascia. When muscles contract, a great deal of their force is transmitted and amplified through the fascia which can in fact recruit the contribution of these non-spanning fibers. So what does this mean? Simply to not short change your reps and perhaps now more than ever, make sure you are using a full range of motion to maximally contract the chest for best chest development. When you put the science behind your training you will be amazed at how much more you can get from it. If you are looking for a complete program that does this for you step by step, head to and get the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

James4wd
I clicked on the video for alternative chest stuff too add to my workouts. but can vouch for full range of motion. I've been focusing full range of motion, technique, and stretch and I'm bigger than some other guys in the gym that have been in there before I joined. They load up as much weight as they can and do half reps and momentum lifts to hunk around as much weight as they can and aren't focusing on activating the right muscle groups with full range of motion for maximum effect. I get on equipment all the time and drop the weight to a lower amount and focus on technique and full range of motion and the benefits of had over the last 6 months have been incredible. I also switched from high weight low rep to lower weight high rep and that's been a game changer too.
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KGB860
If you're correcting rounded shoulders, should you EXCLUDE chest training? Or should you just choose selective exercises to train the chest? I've been doing your exercises to train the shoulders to roll back (and even correct my anterior pelvic tilt, but I've been mostly stretching my chest. For the first time since I started training in June, I did 100 wide arm push ups because those target the weakest areas of my chest. I'm a little reluctant to train my chest this week, because while I feel stronger, I do not want to reverse my progress in correcting my shoulders. any advice -Athlean-X / Jeff Cavaliere?
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Brown
Why does it matter I don't understand?
I always found this fan type are problematic than actual origin
For example I always found those fans who fight over which is better DC or Marvel, obnoxious delusional idiot assholes, Jeff just teaching people from his experience
Arnold was doing same thing from his experience
Why is it always have to be who is better?
It's not like if someone is better than otherone, you are going to be beneficial anyway
You have to work harder for that
Not someone else who is supposed to be better than others
This is so childish
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James
To prove any of this targeted training works you effectively need a time machine. Get a guy to target primarily the upper chest for a year then after seeing the results go back a year and get the same guy to target all of the chest with regular bench/dumbbell press/flys to see if there is any noticeable difference. My guess is the guy would have the same chest development because with balanced training he can increase chest size in conjunction with a calorie surplus and his genetics. I don't think targeted training would work.
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Antonio
Hey how are you? I enjoy your videos. I have a question. I have been having trouble targeting the center of my chest. I do exercises that target the center and I feel it working, but I feel my outer chest is always what end up being sore and being worked the most. No matter what I do, I can-t get rid of this rip current. And additional tips that I may have missed in your other videos I watched?
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Jared
Dude, love this. Soooo freaking helpful especially since I like to know how efficient I can be with my time and know specifically what I need to do with this muscle group for the best workout. Haven-t reached a video of what workouts are best for each muscle group but I-m sure you have videos like that. Just started watching so I-m sure I-ll come across it. Thank you for this.
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M.
In regards to this videos focus total chest development- I have been through AX-s numerous NXT cycles(anabolix, hurricane hypertrophy, etc etc etc. Love them- challenging- I-m stronger BUT. Several of them only really focus on benching, dips, and plyopush ups. Should I be doing additional -targeted- work with cables after the AX prescribed workout?
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Animeverse
You are doing a perfect job sir i hope you will help with my problem as i have pain in my right leg which starts from behind knee and spreads over to hamstrings and calves which is affecting my performance and overall strength i am also not able to sit on my feet it makes me feel realy week I would be pleased sir if you helped me out of this
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David
Thanks, as always Jeff. Dr. John Jaquish of the X3 bar system says it is a fitness myth that you can target different parts of a muscle. He cited a 1997 study that (according to him) concluded that incline and decline bench do not result in significantly different engagements of the chest muscles. What is your response to this?
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Hrushi
Everyone told you that you cannot target your inner chest, because thats something what comes from your ancestors. like comes from bloodline to bloodline. but wait. I'll try your exercises and lets see what i can accomplish. I'll let you know. thankyou for your guidance. keet videos coming. you the best-
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