Chest Workouts: 14 Best Exercises to Target Different Parts of Chest

tips to target various parts of chest muscles

While your chest is built from two big muscles (pectoralis minor and major), you can target these parts with different chest workouts.

The most important exercise, without a doubt, is the bench press.

Bench press workouts help your chest muscles develop strength and leverage size. Thus, maintaining a chest workout routine is best if you want to have these benefits.

Chest Anatomy: The Basics

Muscles of the Chest

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Before we jump on the workouts that target your pecs, let’s take a quick tour of its anatomy first. Moreover, our chest is made up of two different muscles: pectoralis major and pectoralis minor.

The pectoralis major is an extended muscle across the upper part of the chest and is connected at the humerus’ rear. It is larger and more superficial, helping you flex, extend, medially rotate, and adduct your arms and shoulders.

Meanwhile, the pectoralis minor is a triangular-shaped muscle located under the pectoralis major. It is responsible for stabilizing, abducting, and protecting the scapula.

Moreover, these pecs work with the serratus anterior muscles, letting you perform full-range movements for the shoulder blade.

Areas of the Chest

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1. The Upper Chest

As the name suggests, the upper chest the top part of your pecs, wherein muscle fibers start on your armpit, pointing towards your clavicle. Several pecs workouts target this area, but the most effective is the incline bench press.

2. The Mid Chest

Working out the middle chest might be the easiest part to target, as bench press workouts target them effectively.

3. The Lower Chest

Lastly, the lower part is considered the “most neglected or difficult part of the pecs,” especially for newbies.

Ways to Target  Different Areas of the Chest

The first process is to determine the “grip” the best targets your pecs muscle.

As such, wide-grips activate your lower pectoralis major, putting more stress on your shoulders. Most powerlifters use this technique to leverage pec muscles, and most researchers recommend wide-grips for training.

Meanwhile, close-grips work your pecs’ inner section better. It shifts the workout’s emphasis to the smaller arms in your muscles, such as the triceps and forearms.

The second way is by altering the angle.

Ideally, inclined presses activate the upper part,  flat presses work the middle part, and the decline presses animate the lower part of the pecs.

Also, it is a good idea to change the equipment you use.

Professionals use free weight training; they typically use barbells and dumbbells, but machines such as a cable crossover can also shape your pecs. (The same is true if you prefer bodyweight exercises instead of lifting weights.)

There are several pec workout routines online, which would be confusing, especially for beginners. You may need to try various exercises and find the ones that best fit your goals and resistance levels.

It requires time, but you will have a rewarding program that helps you to get rid of all your weakest points effectively in the end.

 FOR BEGINNERS:  If you have just started muscle building, do not care about the parts. You need to gain muscle mass and strength first to have something to work on. Stick to the flat bench presses and other chest exercises with free weights to grow.

Chest Workouts to Target Different Chest Muscles

Muscles targeted: anterior deltoids, pectoralis major, and triceps brachii

Muscles targeted: pectoralis muscles, front deltoids, biceps, and triceps

Muscles targeted: pectoralis major, anterior deltoid, and triceps

Muscles targeted: anterior deltoids, pectoralis major, and triceps brachii

Muscles targeted: pectoralis major and minor, latissimus dorsi, subscapularis, deltoids, and rotator cuff group

Muscles targeted: pectoralis major, anterior deltoid, triceps brachii, and biceps brachii

Muscles targeted: pectoralis major, anterior deltoid, and triceps brachii,

Muscles targeted: pectoralis major

Muscles targeted: pectoralis major

Muscles targeted: triceps muscles and shoulders

Muscles targeted: pectoralis major

Muscles targeted: chest muscles and triceps

Muscles targeted: pectoralis muscles, anterior deltoid, and rhomboid muscles

Muscles targeted: lower part of the pectoralis major

Below you will find an infographic that shows various chest workouts that effectively target every part of your pec muscles.

Exercises to Target the Different Parts of the Chest

Exercises to Target the Different Parts of the Chest | Credit:

To Sum Up

Our chest is made from two pecs muscles: pectoralis major and pectoralis minor. Both provide significant movements, such as bending shoulder joints and moving arms.

Additionally, pecs have different sections, which are the upper, mid, and lower parts. Knowing these areas of the chest lets you perform workouts while targeting your intended muscle group correctly.

 TAKE NOTE:  Most gym-goers focus on the exercises that they are already good at. They usually sense big achievements, which is a big mistake. You must focus on your weak points first before doing complicated workouts. Although it is not fun initially, you would get a symmetric and balanced body in the end.


James Wright

James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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