Hitting The Right Areas For Your Pecs
Oct 17, 2012
How do you hit the Pecs Correctly? Find out here.
Every Day I train, I am constantly getting questions regarding ways that help with proper pec development. Whats the best way to hit the Upper, the Inner, The lower, etc...The pecs are a funny muscle to truly understand which exercises target which area. First, it is important to understand the anatomy of the muscle and the shape. The Pecs are a fan Shaped Muscle originating at the Mid Clavicle (collar bone) and the Upper Sternum (Center of the ribcage), and inserts at the Upper end of the Humerus (The Upper arm right where the shoulder starts). The pecs Adduct and rotate the arm towards the center of the mid-line of the chest.
Looking at the action of how the pecs fire allow us to see which areas of the pecs are hit or emphasized when we work out. For instance the shoulder and position of the arms play a significant role in which areas of the pecs (upper, mid, Lower, Inner or Outter) are targeted. Whether the palms are faced up (ad in a reverse Grip bench Press), Palms Neutral (as in a DB Close Grip Bench) all the different positions hit the muscle fibers differently and more effectively.
The Below Video demonstrates a great super set that hits Both the Inner, Upper and Outer Pec Muscle Fibers with 2 movements using the "Pre-Exhaust Technique."
1.) Leave Feedback in the Comments section Below
2.) Share this with the share links at the top
3.) Sign up for the site and start using the workouts and Nutritional Meal Planner
Take care,
MIke McErlane
What the Heck does this all mean?
It means that If I were to put an electrical current to contract the pecs the arms would flex to the center of the body and the shoulder would rotate forward, and the palms would rotate down, like you giving a thumbs DOWN.Looking at the action of how the pecs fire allow us to see which areas of the pecs are hit or emphasized when we work out. For instance the shoulder and position of the arms play a significant role in which areas of the pecs (upper, mid, Lower, Inner or Outter) are targeted. Whether the palms are faced up (ad in a reverse Grip bench Press), Palms Neutral (as in a DB Close Grip Bench) all the different positions hit the muscle fibers differently and more effectively.
The Below Video demonstrates a great super set that hits Both the Inner, Upper and Outer Pec Muscle Fibers with 2 movements using the "Pre-Exhaust Technique."
Additional Benefit For you
As If The video demo was not enough, I always Make sure to include a Workout With virtually every articles and video. Below is a Great Workout Program to try for the next 3 weeks.Use the site
There are over 500 workout Programs that Have been written in the Workout Trainer Member area. Make sure to sign up and start using the workouts especially the Monthly workouts that are released each montht hat I have specifically written for 126 different individual types of goals that anyone can have. I hope you all enjoy the site and do me 3 favors1.) Leave Feedback in the Comments section Below
2.) Share this with the share links at the top
3.) Sign up for the site and start using the workouts and Nutritional Meal Planner
Take care,
MIke McErlane
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Machine Leg Press Both Legs | 1 | 20 | Legs |
| Adductor Side Steps | 1 | 20 | Legs |
| Standing Shoulder Press With Band Both Arms | 1 | 30 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Jump Squat | 2 | 10 | Legs |
| Box Jumps | 2 | 12 | Plyometrics |
| Barbell Deadlift | 4 | 3 | Legs |
| Power Clean | 4 | 3 | Olympic Lifts |
| Barbell Squat | 5 | 8 | Legs |
| Barbell Straight Legged Deadlift With Band | 3 | 8 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Seated On Bench Barbell Military Press With Band | 4 | 8 | Shoulders |
| Standing Dumbbell Side Raise Both Arms | 4 | 6 | Shoulders |
| Standing Barbell Upright Row | 4 | 8 | Shoulders |
| Laying on Ball Abdominal Crunches With a Twist With Band | 3 | 30 | Abs |
| Russian Twists | 3 | 15 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Bench Press On Bench With Band | 2 | 25 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Chest Fly With Band One Arm | 1 | 20 | Chest |
| Jump Rope | 1 | 30 | Cardio |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Bench Press On Bench | 4 | 8 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 4 | 10 | Chest |
| Jump Rope | 1 | 30 | Cardio |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Mid Cable Flys Alternating Arms | 3 | 12 | Chest |
| Medicine Ball Push-Ups | 3 | 15 | Chest |
| Dips | 3 | 15 | Chest |
| Standing High Bicep Curls One Arm | 3 | 12 | Arms |
| Standing Kickbacks Both Arms With Band | 3 | 12 | Arms |
| Standing Cable Triceps Extension Both Arms | 3 | 10 | Arms |
| Standing Biceps Curl Dumbbell With Band Alternating Arms | 3 | 15 | Arms |
| V-Ups With No Equipment | 3 | 20 | Abs |
| Prone Iso Abs On Ball | 3 | 30 | Abs |
| Laying on Ball Abdominal Crunches Hands by Head With Band | 3 | 30 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Adductor Side Steps | 5 | 10 | Legs |
| Step Ups Alternating Legs | 1 | 20 | Legs |
| Box Jumps | 1 | 20 | Plyometrics |
| Jump Rope | 1 | 60 | Cardio |
| Hang Clean | 3 | 2 | Olympic Lifts |
| Barbell Overhead Squat | 3 | 5 | Legs |
| Barbell Front Squat With Band | 3 | 10 | Legs |
| Prone Machine Leg Curl Both Legs | 2 | 20 | Legs |
| Laying On Ground Dumbbell Prone Cobras | 3 | 12 | Back |
| Barbell Bent Over Wide Grip Rows Both Arms | 3 | 6 | Back |
| Seated On Bench Cable Lat Pulldowns One Arm | 3 | 8 | Back |
| Jump Rope | 1 | 60 | Cardio |
| V-Ups With No Equipment | 3 | 15 | Abs |
| Laying on Ground Abdominal Crunches Feet Up, Hands Straight Up | 4 | 30 | Abs |
| Prone Iso Abs Feet On Ground Arms On Ball | 3 | 30 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Seated On Ball Dumbbell Military Press Both Arms | 4 | 8 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Side Raise With Band Alternating Arms | 4 | 12 | Shoulders |
| Barrel Throws with Band | 4 | 10 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Front Raise Both Arms | 4 | 10 | Shoulders |
| Standing Cable Upright Row Both Arms | 4 | 12 | Shoulders |
| Standing Dumbbell Full Range Side Raise Alternating Arms | 4 | 6 | Shoulders |
| Machine Military Press Alternating Arms | 3 | 10 | Shoulders |
| Standing Bicep Curl Barbell Both Arms | 4 | 12 | Arms |
| Standing Triceps Extension With Band Both Arms | 4 | 15 | Arms |
| Laying On Ball Bar Tricep Extension With Band Both Arms | 3 | 10 | Arms |
| Standing Both Legs Preacher Curls One Arm | 3 | 25 | Arms |
| Seated On Ball Bicep Curl With Band Both Arms Behind | 3 | 15 | Arms |
| Barbell Close Grip Bench Press with bands | 1 | 20 | Chest |
| Laying on Ground Abdominal Crunches Feet Up, Hands Straight Up with Band | 4 | 30 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 3 | 30 | Cardio |
| Adductor Side Steps | 3 | 10 | Legs |
| Standing Squat With Band | 4 | 12 | Legs |
| Reverse Hamstring Curl With Band | 2 | 8 | Legs |
| Barbell Squat With Ball | 3 | 8 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Incline Bench Press On Bench With Band | 2 | 15 | Chest |
| Standing Incline Chest Fly With Band One Arm | 2 | 15 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Incline Bench Press On Bench | 3 | 4 | Chest |
| Jump Rope | 1 | 30 | Cardio |
| SUPER-SET | 0 | 0 | TIPS |
| Standard Grip Pushups Feet On Ball | 3 | 12 | Chest |
| Wide Grip Push Ups Feet On Ball | 3 | 12 | Chest |
| Standing High Cable Chest Press Both Arms | 3 | 8 | Chest |
| Standing High Cable Flys Both Arms | 3 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| V-Ups With No Equipment | 3 | 15 | Abs |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band | 3 | 20 | Abs |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 3 | 30 | Cardio |
| Tri-Set | 0 | 0 | TIPS |
| Box Jumps | 1 | 20 | Plyometrics |
| Machine Leg Press Both Legs | 1 | 30 | Legs |
| Step Ups Alternating Legs | 1 | 10 | Legs |
| Barbell Deadlift | 3 | 6 | Legs |
| Jump Squat | 3 | 6 | Legs |
| Barbell Overhead Squat | 3 | 10 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Front Lunge | 3 | 8 | Legs |
| Laying On Ground Feet On Ball Leg Curl Both Legs | 3 | 12 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Bench Press On Bench | 5 | 5 | Chest |
| Standing Chest Fly With Band Both Arms | 5 | 12 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 4 | 8 | Chest |
| Tri-Set | 0 | 0 | TIPS |
| V-Ups With No Equipment | 3 | 15 | Abs |
| Bent Over Cable Crunch | 3 | 25 | Abs |
| Prone Iso Abs On Ball | 3 | 30 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Hang Clean Push Press | 1 | 30 | Olympic Lifts |
| SUPER-SET | 0 | 0 | TIPS |
| Jump Rope | 1 | 60 | Cardio |
| Dot Drill (Front to Back) | 1 | 5 | Plyometrics |
| SUPER-SET | 0 | 0 | TIPS |
| Seated On Ball Barbell Military Press With Band | 4 | 8 | Shoulders |
| Jump Rope | 3 | 30 | Cardio |
| Tri-Set | 0 | 0 | TIPS |
| Standing Dumbbell Side Raise Both Arms | 3 | 10 | Shoulders |
| Standing Dumbbell Front Raise Both Arms | 3 | 10 | Shoulders |
| Standing Dumbbell Upright Row Alternating Arms | 3 | 10 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Shrugs With Band | 4 | 30 | Shoulders |
| Seated On Bench Cable Lat Pulldowns One Arm | 4 | 10 | Back |
| Dumbbell Bent Over Wide Grip Rows Both Arms | 4 | 10 | Back |
| Tri-Set | 0 | 0 | TIPS |
| Laying on Ground Abdominal Crunches Feet Up, Hands Straight Up | 4 | 20 | Abs |
| Laying on Ground Abdominal Crunches Feet Up, Hands Straight Up with Band | 4 | 10 | Abs |
| Ball Passes On Ground | 4 | 10 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Walk Run Treadmill- 20-30 minutes | 1 | 1 | Cardio |
| Adductor Side Steps | 3 | 20 | Legs |
| Step Ups Alternating Legs | 1 | 20 | Legs |
| Power Clean | 3 | 3 | Olympic Lifts |
| Hang Clean | 3 | 1 | Olympic Lifts |
| Barbell Front Squat With Band | 3 | 12 | Legs |
| Barbell Straight Legged Deadlift With Band | 3 | 8 | Legs |
| Standing Calf Raise | 4 | 30 | Legs |
| Barbell Incline Bench Press On Bench With Band | 6 | 8 | Chest |
| Standing High Cable Flys Both Arms | 6 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Medicine Ball Push-Ups | 4 | 10 | Chest |
| Dumbbell Bench Press On Ball Both Arms | 4 | 6 | Chest |
| Standing Bicep Curl Barbell With Band Both Arms | 3 | 12 | Arms |
| Seated On Ball Bicep Curl With Band Both Arms In Front | 3 | 20 | Arms |
| Tri-Set | 0 | 0 | TIPS |
| Standing Kickbacks Both Arms With Band | 4 | 20 | Arms |
| Standing Cable Triceps Extension Both Arms | 4 | 12 | Arms |
| Dips | 4 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Bicep Curl Dumbbell Alternating Arms | 2 | 20 | Arms |
| Laying on Ground Abdominal Crunches Feet on Ball Hands Straight Up | 2 | 50 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Dumbbell Shoulder Press Alternating Arms | 4 | 12 | Shoulders |
| Barrel Throws with Band | 4 | 10 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Full Range Lateral Raise With Band Alternating Arms | 4 | 15 | Shoulders |
| Standing Front Raise With Band Both Arms | 4 | 15 | Shoulders |
| Barbell Bent Over Wide Grip Rows Both Arms | 3 | 10 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Ground Dumbbell Prone Cobras | 3 | 12 | Back |
| Standing Overhead Pulldowns With Band Both Arms | 3 | 20 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Shrugs With Band | 4 | 20 | Shoulders |
| Dips | 3 | 20 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Laying on Ball Abdominal Crunches Hands by Head With Band | 3 | 15 | Abs |
| V-Ups With No Equipment | 3 | 15 | Abs |
| SUPER-SET | 0 | 0 | TIPS |
| Prone Iso Abs On Ball | 3 | 30 | Abs |
| Leg Lifts on Ball | 3 | 15 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Walk Run Treadmill- 20-30 minutes | 1 | 1 | Cardio |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Sumo Squat With Band | 1 | 20 | Legs |
| Barbell Overhead Squat | 3 | 8 | Legs |
| Tri-Set | 0 | 0 | TIPS |
| Barbell Close Grip Bench Press with bands | 4 | 10 | Chest |
| Medicine Ball Push-Ups | 4 | 8 | Chest |
| Standing Chest Fly With Band Both Arms | 4 | 12 | Chest |
| Tri-Set | 0 | 0 | TIPS |
| Machine Leg Press Both Legs | 3 | 6 | Legs |
| Dumbbell Straight Legged Deadlift | 3 | 8 | Legs |
| Dumbbell Jumping Lunge | 3 | 5 | Legs |
| Tri-Set | 0 | 0 | TIPS |
| Seated On Bench Bicep Curl Dumbbell With Band Alternating Arms | 4 | 12 | Arms |
| Laying On Bench Bar Tricep Extension With Band Both Arms | 4 | 15 | Arms |
| Dips | 4 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band | 4 | 20 | Abs |
| V-Ups With No Equipment | 4 | 12 | Abs |
Week 3
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Bench Press On Bench With Band | 3 | 15 | Chest |
| Barbell Bench Press On Bench | 4 | 6 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Medicine Ball Push-Ups | 3 | 12 | Chest |
| Standing Chest Fly With Band Alternating Arms | 3 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Bench Press On Bench One Arm | 3 | 8 | Chest |
| Smith Machine Close Grip Bench Press | 3 | 10 | Arms |
| END | 0 | 0 | TIPS |
| Standing Cable Triceps Extension Both Arms | 4 | 15 | Arms |
| Standing Bicep Curl Barbell Both Arms | 3 | 8 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Seated On Ball Bicep Curl With Band Both Arms In Front | 3 | 100 | Arms |
| Standing Kickbacks Both Arms With Band | 3 | 100 | Arms |
| END | 0 | 0 | TIPS |
| Dips | 4 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Laying on Ground Abdominal Crunches Feet on Ball with a Twist with Band | 3 | 30 | Abs |
| Laying on Ground Abdominal Crunches Feet Up, Hands Straight Up | 3 | 20 | Abs |
| Laying on Ground Abdominal Crunches Feet on Ball Hands by Head | 3 | 12 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Machine Leg Press Both Legs | 3 | 20 | Legs |
| Adductor Side Steps | 3 | 15 | Legs |
| Power Clean | 3 | 2 | Olympic Lifts |
| Barbell Deadlift | 3 | 2 | Legs |
| Barbell Squat With Band | 1 | 20 | Legs |
| Barbell Squat | 3 | 10 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Prone Machine Leg Curl Both Legs | 3 | 12 | Legs |
| Standing Calf Raise | 3 | 15 | Legs |
| END | 0 | 0 | TIPS |
| Standing Dumbbell Military Press Alternating Arms With Band | 3 | 15 | Shoulders |
| Standing Barbell Upright Row | 3 | 8 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Side Raise Both Arms | 3 | 15 | Shoulders |
| Standing Dumbbell Front Raise Both Arms | 3 | 10 | Shoulders |
| Standing Upright Rear Delt Raise With Band Alternating Arms | 3 | 20 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Dips | 3 | 20 | Chest |
| Standing Shrugs With Band | 3 | 20 | Shoulders |
| END | 0 | 0 | TIPS |
| SUPER-SET | 0 | 0 | TIPS |
| V-Ups With No Equipment | 3 | 20 | Abs |
| Laying on Ball Abdominal Crunches Hands by Head | 3 | 20 | Abs |
| Ball Passes On Ground | 3 | 20 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Incline Bench Press On Bench With Band | 3 | 12 | Chest |
| Barbell Incline Bench Press On Bench | 4 | 6 | Chest |
| Standing Low Cable Flys Both Arms | 3 | 10 | Chest |
| Dumbbell Incline Bench Press On Ball Both Arms | 3 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Wide Grip Push Ups Feet On Ball | 3 | 10 | Chest |
| Standing High Cable Chest Press Both Arms | 3 | 10 | Chest |
| Dips | 3 | 10 | Chest |
| END | 0 | 0 | TIPS |
| Seated On Bench Bar Lat Pulldowns | 4 | 8 | Back |
| Dumbbell Bent Over Wide Grip Rows Both Arms | 3 | 15 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Seated On Ball Close Grip Low Rows With Band Alternating Arms | 3 | 10 | Back |
| Prone Cobras On Ground With Band Both Arms | 3 | 10 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Ball Abdominal Crunch With Cable | 3 | 20 | Abs |
| V-Ups With No Equipment | 3 | 10 | Abs |
| Prone Iso Abs On Ball | 3 | 20 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Seated On Ball Barbell Military Press | 1 | 20 | Shoulders |
| Standing Dumbbell Shoulder Press Both Arms | 1 | 15 | Shoulders |
| Standing Shoulder Press With Band Both Arms | 1 | 30 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Machine Military Press Alternating Arms | 3 | 10 | Shoulders |
| Laying On Back On Ball Side Raise With Band Both Arms | 3 | 20 | Shoulders |
| END | 0 | 0 | TIPS |
| Standing Dumbbell Front Raise Alternating Arms With Band | 3 | 12 | Shoulders |
| Standing Barbell Upright Row | 3 | 10 | Shoulders |
| Standing Dumbbell Shrugs | 3 | 20 | Shoulders |
| END | 0 | 0 | TIPS |
| Standing High Bicep Curls One Arm | 3 | 15 | Arms |
| Standing Kickbacks Alternating Arms With Band | 3 | 15 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Bench Dumbbell Tricep Extension Both Arms | 3 | 12 | Arms |
| Standing Bicep Curl Dumbbell Alternating Arms | 3 | 10 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Both Legs Preacher Curls One Arm | 3 | 15 | Arms |
| Dips | 3 | 15 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Ball Abdominal Crunch With Dumbbell | 3 | 20 | Abs |
| Reverse Crunch/ Leg Lifts | 3 | 15 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Box Jumps | 3 | 10 | Plyometrics |
| Jump Rope | 5 | 30 | Cardio |
| Adductor Side Steps | 3 | 20 | Legs |
| Barbell Squat | 1 | 15 | Legs |
| Step Ups Alternating Legs | 1 | 20 | Legs |
| Jump Rope | 1 | 30 | Cardio |
| Hang Clean | 3 | 2 | Olympic Lifts |
| END | 0 | 0 | TIPS |
| Barbell Front Squat With Band | 3 | 10 | Legs |
| Barbell Front Squat | 2 | 10 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Front Lunge | 3 | 8 | Legs |
| Barbell One Legged Squat Foot On Bench | 2 | 8 | Legs |
| Dumbbell Straight Legged Deadlift | 3 | 6 | Legs |
| Barbell Bent Over Wide Grip Rows With Band Both Arms | 3 | 15 | Back |
| Standing Overhead Pulldowns With Band One Arm | 3 | 12 | Back |
| Slanted Bench Back Extension With Band | 3 | 15 | Back |
| END | 0 | 0 | TIPS |
| Laying on Ground Abdominal Crunches Feet Up, Hands Straight Up | 3 | 20 | Abs |
| Leg Lifts on Ball | 3 | 10 | Abs |
| V-Ups With No Equipment | 3 | 12 | Abs |
