Hitting The Right Areas For Your Pecs

Oct 17, 2012
Hitting The Right Areas For Your Pecs

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.

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 favors

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

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

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