"'" The chest is the centerpiece of the~ -mJSt-muscular pose, Notice how the 1. As a formerThick pectoral muscles complementdeltoid and upper-arm muscularityin a straight-arm side pose.rlI' III!When Franco Columbu hit a chestpose, you could see every area of the chest clearly delineated-the upper and lower chest, the separation ofupper chest from deltoids, the innerpectorals, and the tie-in of the chest to the serratus. John Grimek also displayed awonderful rib cage that made his chest poses look terrific.
Reg Park is gifted with an enormous rib cage, making his pec-toral development all the more impressive. Sergio Oliva used to do only one kind of exercise for thechest-BenchPresses-and his chest muscles would rise like a loafof bread. Of course, somebodybuilders are extremely lucky in their genetic potential for chest de-velopment. Sufficient development so that the pectorals don't totally disappear when you lift your arms over your head or do a front double-biceps shotThe chest program included here is specifically designed to help youachieve complete pectoral development as just outlined. A shape that gives a nice square look, achieved by a lot of upper pectoral development, rather than one in which the muscle seems simply to be hanging down7. A clear separation of upper and lower pectorals6. Visible striations when the pectorals are flexed, such as in a most- muscular shot, with the striations showing from the middle of the rib cage all the way across and from top to bottom5. 301 : l,is is what you need to make a side chest pose really effective: a great rib roge under big, fully developed pectoral muscles. Development of the inside, outside, upper, and lower areas of thepectorals 3. Chest perfection, especially if you are interested in competition, involves all of the following:1. You can have a huge rib cage and huge, thick pectoral muscles, but this will not guarantee a perfect chest. 300Serratus anteriorBut perfecting the chest is more difficult than many bodybuilders be- lieve. To achieve this requires training with a variety d exercises-todevelop the upper and lower pectorals, the inside and ~'fside pectorals, and the tie-ins to the deltoids, and to expand the en- :i.-reib cage to show off the pectoral muscles to their best advantage. BASICFUNCTION: pull the arm and shoulder across the front of the To body The subclavius, a small cylindrical muscle between the clavicle and the first ribBASICFUNCTION: o draw the shoulder forwardTThe serratus anterior, a thin muscular sheet between the ribs and the scapulaBASICFUNCTION: o rotate the scapula, raising the point of theT shoulder and drawing the scapular forward and downwardDeltoidsTOTALCHESTDEVELOPMENT-"'- really deep, well-shaped chest is one of the most important qualities in a bodybuilding physique.
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The chest will not reach its full potential size unless the latissimus dorsi muscles of the upper back are fully developed. There is, in fact, a prominent interdependence between chest and back muscles. In addition, because of its attachment to the humerus, it plays a large role in movements like Chinning. Attached to the rib cage in the center and across to the shoulder, this muscle lets you perform such motions as pitching a ball underhanded, doing a wide- arm Bench Press, twisting a cap off a bottle, swimming the crawl stroke, and doing parallel bar Dips.
The pectorals spread out like a fan and cover the rib cage like armor plates. The largest mass of the pectorals starts at the upper arm bone (humerus), fastened at a point under and just above where the deltoids attach to the humerus. Along the mid-body line, it attaches to the sternum (breast- bone) and the cartilage of several ribs. The upper part is attached to the clavicle (collarbone).
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