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1. Introduction to Chest Anatomy for Weightlifting 

The chest muscles play a vital role in upper body strength and pushing movements. Whether you’re performing a bench press, a push-up, or a dumbbell fly, the muscles of the chest contribute to force production, stabilization, and movement efficiency. 

There are two primary types of movements used to train the chest: 

Pressing Movements – These involve pushing resistance away from the body (e.g., bench press, push-ups). 

Fly Movements – These involve bringing the arms toward the midline of the body in a hugging motion (e.g., chest fly, cable crossover). 

Both movements are essential for balanced chest development and ensuring strength across different ranges of motion. 

2. Chest Anatomy Overview 

The chest is primarily made up of two muscles: 

Pectoralis Major – The large, fan-shaped muscle that covers most of the chest and is responsible for pressing and arm movement. 

Pectoralis Minor – A smaller muscle located underneath the pec major that helps with scapular movement. 

Supporting muscles also play a role in chest exercises: 

Serratus Anterior – Assists in scapular stability, especially in pressing movements. ● Anterior Deltoid – Assists the pec major in pushing movements. 

3. Chest Muscles and Their Functions 

Pectoralis Major 

The pec major is the dominant chest muscle involved in pressing and fly movements. 

Structure & Function: 

Origin: 

■ Clavicular head – arises from the clavicle (collarbone).

■ Sternal head – arises from the sternum (breastbone) and upper ribs. ○ Insertion: 

■ Humerus (upper arm bone). 

Primary Actions in Weightlifting: 

Horizontal adduction – Bringing the arms across the body (e.g., chest fly). 

Shoulder flexion – Raising the arm forward (clavicular head). 

Shoulder adduction – Bringing the arm down toward the body (sternal head). 

Exercises that Target the Pec Major: 

Clavicular head (upper chest): Incline bench press, incline dumbbell press, incline fly. 

Sternal head (mid/lower chest): Flat bench press, dips, push-ups. Pectoralis Minor 

The pec minor is located beneath the pec major and helps with scapular movement. 

Primary Functions: 

○ Stabilizes and depresses the scapula. 

○ Assists in shoulder blade protraction. 

Exercises that Engage the Pec Minor: 

○ Dips 

○ Push-ups 

○ Decline presses 

Supporting Muscles in Chest Training 

While the pecs do most of the work, these muscles assist chest movements: 

Serratus Anterior (“Boxer’s Muscle”) 

● Located along the ribcage and helps stabilize the scapula 

Primary Actions: 

○ Protracts the scapula (pushes shoulder blades forward) 

○ Works during pressing and pushing movements 

Exercises to Strengthen: 

○ Push-ups (especially plus push-ups where you protract at the top) 

○ Dumbbell pullovers 

○ Landmine presses 

Anterior Deltoid (Front Shoulder) 

● Assists in pressing movements (bench press, push-ups, dips) 

● Becomes more dominant if chest engagement is weak

Exercises that Involve the Anterior Deltoid: 

○ Shoulder press 

○ Close-grip bench press 

○ Dips 

Common Muscle Imbalances & How to Fix Them 

Issue: Overactive Shoulders in Chest Movements 

Cause: Weak pec activation, leading to anterior delts taking over 

Fix: Focus on mind-muscle connection, slow negatives, and pauses at the bottom Issue: Weak Lower Chest Leading to Poor Pressing Power 

Cause: Imbalance between upper and lower pec development 

Fix: Incorporate dips and decline presses 

Issue: Tight Pec Minor Causing Rounded Shoulders 

Cause: Poor posture, excessive pressing without back training 

Fix: Stretch pec minor, strengthen upper back (face pulls, reverse flys) 

Application to Weightlifting 

Exercise Primary Chest Target Key Cue for Maximum Engagement 

Flat Bench Press Mid/Lower Chest Squeeze the pecs, retract shoulder blades, control descent 

Incline Bench Press 

Decline Bench Press 

Upper Chest Slight arch, drive through upper pecs, don’t let shoulders take over 

Lower Chest Keep elbows slightly tucked, feel the stretch at the bottom 

Dips Lower Chest & Pec Minor 

Lean forward slightly, go deep but not too deep 

Chest Fly Full Pec Stretch Keep a slight bend in elbows, focus on the stretch/contraction 

Quiz 1: Chest Muscle Anatomy Basics


1. Which muscle is the largest in the chest? 

A) Pectoralis minor 

B) Serratus anterior 

C) Pectoralis major 

D) Anterior deltoid 

2. The clavicular head of the pectoralis major is primarily responsible for which movement? A) Shoulder extension 

B) Shoulder flexion 

C) Shoulder abduction 

D) Scapular retraction 

3. Which of the following exercises best targets the sternal head of the pec major? A) Incline bench press 

B) Decline bench press 

C) Lateral raises 

D) Face pulls 

4. The pectoralis minor is located: 

A) On top of the pectoralis major 

B) Underneath the pectoralis major 

C) On the back of the body 

D) Below the ribcage 

5. What is the main function of the pec minor? 

A) Shoulder flexion 

B) Scapular protraction 

C) Elbow extension 

D) Hip rotation 

Quiz 1: Chest Muscle Anatomy Basics – Answer Key 

1. C) Pectoralis major 

2. B) Shoulder flexion 

3. B) Decline bench press 

4. B) Underneath the pectoralis major 

5. B) Scapular protraction 

Quiz 2: Chest Muscle Function & Movement 

1. Which of the following is NOT a primary function of the pectoralis major? A) Horizontal adduction 

B) Shoulder flexion 

C) Shoulder abduction 

D) Shoulder internal rotation 

2. During a bench press, which muscle acts as the primary agonist? 

A) Latissimus dorsi 

B) Pectoralis major 

C) Triceps brachii 

D) Posterior deltoid 

3. The anterior deltoid assists in which of the following movements? 

A) Shoulder extension 

B) Shoulder flexion

C) Shoulder external rotation 

D) Hip abduction 

4. Which exercise primarily engages the serratus anterior? 

A) Overhead press 

B) Push-up plus 

C) Chest fly 

D) Deadlifts 

5. Which joint is most involved in chest pressing movements? 

A) Elbow joint 

B) Hip joint 

C) Glenohumeral (shoulder) joint 

D) Ankle joint 

Quiz 2: Chest Muscle Function & Movement – Answer Key 

1. C) Shoulder abduction 

2. B) Pectoralis major 

3. B) Shoulder flexion 

4. B) Push-up plus 

5. C) Glenohumeral (shoulder) joint 

Quiz 3: Common Imbalances & Application to Weightlifting 

1. If an athlete’s anterior delts take over during a bench press, what is likely the issue? A) Weak pectoral activation 

B) Overactive glutes 

C) Limited hip mobility 

D) Weak hamstrings 

2. What movement correction can help reduce shoulder dominance in chest exercises? A) Increasing range of motion in leg exercises 

B) Retracting the scapula before pressing 

C) Bouncing the bar off the chest 

D) Using heavier weights with momentum 

3. Which of the following exercises is best for targeting a weak lower chest? A) Incline dumbbell press 

B) Decline bench press 

C) Lateral raises 

D) Bicep curls 

4. A tight pectoralis minor may lead to: 

A) Enhanced scapular mobility 

B) Rounded shoulders and poor posture 

C) Increased shoulder strength 

D) Greater flexibility in the upper back 

5. Which of the following strategies can improve mind-muscle connection during pressing exercises? 

A) Rushing through the movement 

B) Squeezing the pecs at the top of the press

C) Keeping shoulders elevated throughout 

D) Avoiding warm-up sets 

Quiz 3: Common Imbalances & Application to Weightlifting – Answer Key 

1. A) Weak pectoral activation 

2. B) Retracting the scapula before pressing 

3. B) Decline bench press 

4. B) Rounded shoulders and poor posture 

5. B) Squeezing the pecs at the top of the press 

Quiz 4: Chest Muscle Origins, Insertions, and Innervation 

1. Where does the pectoralis major originate from? 

A) Humerus and scapula 

B) Clavicle, sternum, and ribs 

C) Spine and ilium 

D) Coracoid process

2. What is the insertion point of the pectoralis major? 

A) Acromion process 

B) Greater tubercle of the humerus 

C) Medial border of the scapula 

D) Radial tuberosity 

3. Which nerve primarily innervates the pectoralis major? 

A) Radial nerve 

B) Axillary nerve 

C) Medial and lateral pectoral nerves 

D) Sciatic nerve 

4. The pectoralis minor attaches to which structure on the scapula? 

A) Acromion 

B) Coracoid process 

C) Glenoid cavity 

D) Inferior angle 

5. Which of the following muscles assists the chest in pressing movements? A) Biceps femoris 

B) Latissimus dorsi 

C) Triceps brachii 

D) Soleus 

Answer Key

Quiz 4:

1. B) Clavicle, sternum, and ribs 

2. B) Greater tubercle of the humerus 

3. C) Medial and lateral pectoral nerves 

4. B) Coracoid process 

5. C) Triceps brachii 

Quiz 5: Chest Muscle Activation & Exercise Selection 

1. Which exercise best isolates the chest while minimizing triceps involvement? A) Close-grip bench press 

B) Dumbbell chest fly 

C) Dips 

D) Overhead press 

2. When performing a push-up, what adjustment increases lower chest activation? A) Raising the feet onto an elevated surface 

B) Keeping elbows tucked close to the body 

C) Performing the movement explosively 

D) Placing hands wider than shoulder width 

3. Which hand position on a bench press emphasizes the inner chest more? A) Wide grip 

B) Close grip 

C) Neutral grip 

D) Underhand grip 

4. What is the most biomechanically advantageous position for maximal chest contraction? A) Fully extended arms without scapular engagement 

B) Mid-range of motion

C) Full range with scapular retraction 

D) Partial reps with excessive arching 

5. To emphasize the upper chest, which exercise is most effective? A) Decline push-ups 

B) Flat dumbbell bench press 

C) Incline barbell press 

D) Dips 

Quiz 5 key: 

1. B) Dumbbell chest fly 

2. A) Raising the feet onto an elevated surface 

3. B) Close grip 

4. C) Full range with scapular retraction 

5. C) Incline barbell press 

Quiz 6: Chest Training Myths & Injury Prevention 

1. Which of the following is a common misconception about chest training? A) Decline bench press activates the lower chest 

B) Push-ups can effectively build chest size 

C) The bench press is the only way to grow the chest 

D) Time under tension is important for hypertrophy 

2. What is a primary cause of shoulder pain during pressing movements? A) Using proper range of motion 

B) Flaring the elbows excessively 

C) Keeping a strong mind-muscle connection 

D) Engaging the scapula correctly 

3. Which of the following strategies reduces injury risk during chest exercises? A) Avoiding warm-up sets to conserve energy 

B) Increasing weight while ignoring form 

C) Strengthening the rotator cuff and scapular stabilizers 

D) Locking out the elbows forcefully on every rep 

4. Which muscle imbalance can lead to poor posture and chest tightness? A) Overactive rear delts and weak anterior chain 

B) Weak pectoralis major and overactive triceps 

C) Tight pectoralis minor and weak upper back muscles 

D) Overactive hamstrings and weak quadriceps 

5. If a lifter struggles with proper chest activation, what technique can help? A) Using lighter weights and slowing the eccentric phase 

B) Speeding up the movement to build power 

C) Avoiding isolation exercises 

D) Relying on machine-based movements only 

Quiz 6 key: 

1. C) The bench press is the only way to grow the chest 

2. B) Flaring the elbows excessively 

3. C) Strengthening the rotator cuff and scapular stabilizers 4. C) Tight pectoralis minor and weak upper back muscles 5. 5. A) Using lighter weights and slowing the eccentric phase 

Kinesiology of the Chest Muscles 

The pectoralis major is the primary mover for most chest exercises. It performs: ✅ Horizontal adduction – Bringing the arms toward the midline (e.g., chest fly) ✅ Shoulder flexion – Raising the arms forward (e.g., incline press)
Internal rotation – Rotating the humerus inward (e.g., pressing movements) 

The pectoralis minor is a stabilizer that helps with: 

Scapular protraction – Moving the shoulder blades forward (e.g., push-ups) ✅ Depression of the scapula – Pulling the shoulders downward 

Other supporting muscles include: 

Anterior deltoid – Assists in shoulder flexion 

Triceps brachii – Assists in elbow extension 

Serratus anterior – Helps stabilize the scapula in pushing movements 

Kinesiology of Common Chest Exercises 

A) Bench Press (Flat, Incline, Decline) 

Joint actions: Shoulder horizontal adduction, elbow extension

Primary movers: Pectoralis major (different fibers depending on incline/decline), triceps brachii, anterior deltoid 

Scapular movement: Shoulders should retract and depress to stabilize 

Kinesiological considerations

Flat bench targets the middle pectoral fibers 

Incline bench emphasizes the clavicular (upper) portion of the pec 

Decline bench shifts focus to the sternal (lower) portion 

B) Push-ups 

Joint actions: Shoulder horizontal adduction, elbow extension 

Primary movers: Pectoralis major, anterior deltoid, triceps 

Scapular movement: Protraction at the top, retraction during descent 

Kinesiological considerations

Wide grip increases chest activation 

Narrow grip shifts emphasis to triceps 

Feet elevated increases upper chest activation 

C) Dumbbell Chest Fly 

Joint actions: Horizontal adduction (bringing arms together) 

Primary movers: Pectoralis major, anterior deltoid 

Scapular movement: Slight retraction during descent 

Kinesiological considerations

Too much stretch can strain the shoulders 

Keeping a slight bend in the elbows protects the joints 

D) Dips (Chest-Focused) 

Joint actions: Shoulder flexion, elbow extension 

Primary movers: Pectoralis major (lower fibers), triceps, anterior deltoid 

Scapular movement: Depression and slight retraction 

Kinesiological considerations

Leaning forward increases chest activation 

Keeping upright shifts focus to triceps 

Practical Application: How to Optimize Chest Activation 

Use full range of motion – Partial reps limit chest engagement 

Control the eccentric (lowering) phase – More time under tension means greater activation ✅ Scapular positioning matters – Retraction and depression prevent shoulder strain
Mind-muscle connection – Actively squeezing the chest at the top of movements enhances activation

Chest Kinesiology Quiz (Multiple Choice) 

1. Which primary movement does the pectoralis major perform during a bench press? A) Shoulder abduction 

B) Shoulder horizontal adduction 

C) Shoulder external rotation 

D) Elbow flexion 

2. During an incline bench press, which portion of the pectoralis major is emphasized? A) Clavicular (upper) fibers 

B) Sternal (middle) fibers 

C) Costal (lower) fibers 

D) Pectoralis minor 

3. What role does the serratus anterior play in chest exercises? 

A) It assists with scapular retraction 

B) It helps protract and stabilize the scapula 

C) It is the primary mover for horizontal adduction 

D) It extends the elbow 

4. Which plane of motion do most pressing chest exercises occur in? A) Sagittal 

B) Frontal 

C) Transverse 

D) Coronal 

5. What happens to the scapula during the lowering phase of a push-up? A) Retraction 

B) Protraction 

C) Depression 

D) Elevation 

6. Which of the following exercises would best isolate the chest while minimizing triceps involvement? 

A) Barbell bench press 

B) Push-ups 

C) Dumbbell fly 

D) Close-grip bench press 

7. What joint actions occur at the shoulder and elbow during a dip? A) Shoulder extension & elbow flexion 

B) Shoulder flexion & elbow extension 

C) Shoulder abduction & elbow flexion 

D) Shoulder horizontal abduction & elbow extension 

8. Which movement is most important for fully shortening the pectoralis major? A) Shoulder external rotation 

B) Shoulder flexion 

C) Shoulder horizontal adduction 

D) Shoulder abduction

9. Which of the following cues helps activate the chest during a bench press? A) Tuck the elbows close to the body 

B) Squeeze the shoulder blades together and push through the chest 

C) Keep the shoulders shrugged throughout the movement 

D) Let the bar bounce off the chest for momentum 

10. Which of the following could lead to poor chest activation during a press? A) Arching the lower back slightly 

B) Keeping the wrists stacked over the elbows 

C) Flaring the elbows excessively 

D) Using a full range of motion 

Answer Key: 

1. B – Shoulder horizontal adduction 

2. A – Clavicular (upper) fibers 

3. B – It helps protract and stabilize the scapula 

4. C – Transverse 

5. A – Retraction 

6. C – Dumbbell fly 

7. B – Shoulder flexion & elbow extension 

8. C – Shoulder horizontal adduction 

9. B – Squeeze the shoulder blades together and push through the chest 

10. C – Flaring the elbows excessively 

Understanding Anatomical Planes for Chest Training 

The anatomical planes of motion are essential for understanding how the body moves and how chest exercises target different muscle fibers. Let’s break it down in a clear, practical way. 

1. The Three Anatomical Planes 

The body moves through three major planes of motion: 

A) Sagittal Plane (Forward & Backward Movements) 

Definition: The sagittal plane divides the body into left and right halves

● Movements in this plane happen forward and backward

Joint Actions: Flexion & Extension

Chest Movements in the Sagittal Plane: 

Incline Press (shoulder flexion occurs when pressing upward) 

Dips (shoulder flexion when lowering, extension when pushing up) 

Dumbbell Pullover (involves shoulder extension) 

�� Why is this important? 

● The upper chest (clavicular fibers) is more involved in shoulder flexion, so incline presses fall into this category. 

B) Frontal Plane (Side-to-Side Movements) 

Definition: The frontal plane divides the body into front and back halves

● Movements in this plane happen side-to-side

Joint Actions: Abduction & Adduction 

Chest Movements in the Frontal Plane: 

Very few chest-specific exercises occur in this plane! 

Dumbbell Pullover (as the arms move in a wide arc, stabilizing muscles work in the frontal plane) 

Scapular Control & Stability (important for presses) 

�� Why is this important? 

● The pectoralis major doesn’t directly move in this plane, but scapular control and shoulder stabilization are crucial for safe pressing movements. 

C) Transverse Plane (Rotational & Horizontal Movements) Definition: The transverse plane divides the body into top and bottom halves

● Movements in this plane happen horizontally or rotationally

Joint Actions: Horizontal Adduction & Abduction 

Chest Movements in the Transverse Plane: 

Bench Press (Flat, Incline, Decline) → Shoulder Horizontal Adduction 

Chest Flys (Dumbbells, Cables, Machine) → Shoulder Horizontal Adduction Cable Crossovers (same pattern with different resistance angles) 

�� Why is this important? 

Most chest exercises fall into the transverse plane because the pectoralis major’s main function is horizontal adduction (bringing the arms across the body).

2. Visualizing the Planes of Motion in Chest Training 

�� Transverse Plane (Main Chest Plane) 

✔ Bench Press 

✔ Dumbbell Fly 

✔ Cable Crossover 

�� Sagittal Plane (Upper Chest & Shoulder Flexion) 

✔ Incline Press 

✔ Dips 

✔ Dumbbell Pullover 

�� Frontal Plane (Not Much Direct Chest Movement) 

✔ Some stabilization in pressing movements 

✔ Dumbbell Pullover (partial frontal plane movement) 

3. How Understanding Planes Helps Improve Chest Training 


�� Exercise Selection Based on Planes 

● Want to grow the overall chest? Focus on transverse plane movements like bench press and flys

● Want to target the upper chest? Use sagittal plane movements like incline presses and dips. ● Want to avoid injury? Ensure scapular control and stability in all planes (especially frontal plane stabilization). 


�� Avoiding Compensations & Mistakes 

● Some people flare their elbows too wide during pressing, shifting movement toward the frontal plane, which can stress the shoulders

● Proper shoulder and scapular positioning keeps pressing efficient and safe within the transverse plane. 

4. Quick Summary of Planes & Chest Training
Plane Movement Direction Joint Actions Chest Exercises Sagittal
Forward & Back Flexion / Extension Incline Press, Dips, Pullover

Frontal Side-to-Side Abduction / Adduction 

Some stabilization, Pullover 

Transvers e 

Rotational / Horizontal 

Horizontal Adduction Bench Press, Flys, Crossovers 

Quiz 1: Anatomical Planes of Motion 

1. Which anatomical plane divides the body into left and right halves? a) Frontal Plane 

b) Transverse Plane 

c) Sagittal Plane 

d) Coronal Plane 

2. Which anatomical plane is primarily involved in a bench press? a) Sagittal Plane 

b) Frontal Plane 

c) Transverse Plane 

d) Coronal Plane 

3. What type of movement occurs in the frontal plane? 

a) Flexion and Extension 

b) Horizontal Adduction and Abduction 

c) Abduction and Adduction 

d) Internal and External Rotation 

4. Which of the following exercises primarily occurs in the sagittal plane? a) Flat Bench Press 

b) Dumbbell Pullover 

c) Cable Crossover 

d) Dumbbell Lateral Raise 

5. What is the main joint action of the pectoralis major in the transverse plane? a) Shoulder Flexion 

b) Shoulder Horizontal Adduction 

c) Shoulder Abduction 

d) Scapular Retraction 

Quiz 2: Planes of Motion in Chest Exercises 

6. Which chest movement occurs in the transverse plane? 

a) Incline Dumbbell Press 

b) Chest Fly 

c) Dumbbell Pullover 

d) Overhead Shoulder Press

7. Which of the following movements best describes shoulder horizontal adduction? a) Raising your arm straight overhead 

b) Moving your arm across your body at shoulder height 

c) Lowering your arms by your sides 

d) Pulling your shoulder blades together 

8. Which of the following chest exercises involves the most sagittal plane motion? a) Flat Bench Press 

b) Incline Bench Press 

c) Decline Bench Press 

d) Machine Chest Fly 

9. Which of the following muscles plays a primary role in transverse plane chest movements? 

a) Latissimus Dorsi 

b) Pectoralis Major 

c) Rectus Abdominis 

d) Biceps Brachii 

10. Which movement would be LEAST effective at targeting the chest? a) Cable Crossovers 

b) Seated Lateral Raises 

c) Dumbbell Bench Press 

d) Machine Chest Fly 

Answer Key: 

1. c – Sagittal Plane 

2. c – Transverse Plane 

3. c – Abduction and Adduction 

4. b – Dumbbell Pullover 

5. b – Shoulder Horizontal Adduction 

6. b – Chest Fly 

7. b – Moving your arm across your body at shoulder height 

8. b – Incline Bench Press 

9. b – Pectoralis Major 

10. b – Seated Lateral Raises 

Here’s a categorized chart of chest exercises targeting different areas: Chest Exercise Categorization Chart 

Chest Area Exercises

Upper Chest 

(Clavicular Head of Pec Major) 

Middle Chest 

(Sternal Head of Pec Major) 

Lower Chest (Lower Sternal Fibers) 

Inner Chest (Sternal Head Emphasis) 

Outer Chest 

(Stretch-Focused Movements) 

Incline Bench Press (Barbell/Dumbbell), Incline Dumbbell Fly, Low-to-High Cable Fly, Incline Machine Press, Landmine Press 

Flat Bench Press (Barbell/Dumbbell), Push-Ups, Chest Press Machine, Flat Dumbbell Fly, Pec Deck Machine 

Decline Bench Press (Barbell/Dumbbell), Dips (Chest Focused), High-to-Low Cable Fly, Decline Dumbbell Fly 

Close-Grip Bench Press, Squeeze Press (Dumbbells Pressed Together), Cable Crossover (Midline Emphasis), Diamond Push-Ups, Pec Deck Machine (Full Squeeze) 

Wide-Grip Bench Press, Wide-Grip Push-Ups, Dumbbell Fly (Deep Stretch), Cable Fly (Full Range of Motion), Ring Push-Ups 

This breakdown helps lifters understand how to strategically train different areas of the chest for balanced development. Let me know if you’d like any modifications or additions! 

Chest Exercise Categorization 

Upper Chest (Clavicular Head of Pec Major) 

● Incline Bench Press (Barbell/Dumbbell) 

● Incline Dumbbell Fly 

● Low-to-High Cable Fly 

● Incline Machine Press 

● Landmine Press 

Middle Chest (Sternal Head of Pec Major) 

● Flat Bench Press (Barbell/Dumbbell) 

● Push-Ups 

● Chest Press Machine 

● Flat Dumbbell Fly 

● Pec Deck Machine


Lower Chest (Lower Sternal Fibers) 

● Decline Bench Press (Barbell/Dumbbell) 

● Dips (Chest Focused) 

● High-to-Low Cable Fly 

● Decline Dumbbell Fly 

Inner Chest (Sternal Head Emphasis) 

● Close-Grip Bench Press 

● Squeeze Press (Dumbbells Pressed Together) 

● Cable Crossover (Midline Emphasis) 

● Diamond Push-Ups 

● Pec Deck Machine (Full Squeeze) 

Outer Chest (Stretch-Focused Movements) 

● Wide-Grip Bench Press 

● Wide-Grip Push-Ups 

● Dumbbell Fly (Deep Stretch) 

● Cable Fly (Full Range of Motion) 

● Ring Push-Ups 

Planes of Motion for Chest Exercises: Clarifying the Debate Understanding Chest Movements Across Different Planes 

The chest primarily functions in the transverse plane, but some movements, particularly upper chest-focused exercises, also involve the sagittal plane. Understanding these differences helps with proper exercise selection and cueing. 

�� There is ongoing debate regarding whether pressing movements, like the bench press, should be classified strictly in the transverse plane or if they also involve elements of the sagittal plane due to the elbow extending forward. Different sources and institutions, including NASM, primarily categorize bench pressing as a transverse plane movement, while others consider the pressing motion itself to have sagittal plane characteristics. This course presents both viewpoints to help lifters and trainers develop a comprehensive understanding.

�� Transverse Plane – Primary Plane for Chest Presses & Flies 

● The transverse plane involves movements where the arms move across the body, such as horizontal adduction of the shoulder joint. 

Chest exercises in the transverse plane: 

Flat Bench Press (Barbell & Dumbbell) 

Decline Bench Press 

Dumbbell Fly 

Cable Crossovers 

�� Sagittal Plane – Upper Chest & Shoulder Flexion Movements 

● The sagittal plane involves shoulder flexion, where the arm moves forward, lifting in front of the body. 

Chest exercises in the sagittal plane: 

Incline Press (Barbell & Dumbbell) – More shoulder flexion compared to flat and decline presses 

Dips – Shoulder flexion is a key movement when pushing up 

Dumbbell Pullover – Moves through both sagittal and frontal planes 

�� Frontal Plane – Limited Chest Contribution 

● The frontal plane involves side-to-side motion, which isn’t a primary function of the chest, but some chest exercises involve elements of it. 

Movements with frontal plane involvement: 

Dumbbell Pullover – Includes some motion in the frontal plane ○ Pressing Movements – Some stabilization demands in the frontal plane 

Summary for Course Inclusion 

Bench presses and flies are generally transverse plane movements, due to horizontal adduction of the shoulder. 

Incline presses and dips involve sagittal plane movement, as they require greater shoulder flexion

Pullovers involve both sagittal and frontal planes, depending on the range of motion and execution.


This explanation aligns with scientific and practical perspectives while addressing why some view pressing movements differently. 

Quiz: Planes of Motion in Chest Training 

Multiple Choice Questions 

1. Which plane of motion do most chest exercises, including bench presses and flies, primarily occur in? 

A) Sagittal 

B) Transverse 

C) Frontal 

D) Coronal 

2. Which of the following chest exercises is primarily performed in the sagittal plane? 

A) Flat Bench Press 

B) Dumbbell Fly 

C) Incline Press 

D) Cable Crossover 

3. Which movement is a key characteristic of exercises occurring in the transverse plane? 

A) Shoulder Flexion 

B) Horizontal Adduction 

C) Shoulder Abduction 

D) Elbow Extension 

4. Why do some experts argue that bench presses involve sagittal plane movement? 

A) Because the movement involves horizontal adduction of the shoulder B) Because elbow extension moves the bar forward and backward C) Because it is performed lying down 

D) Because the bar moves in an upward trajectory 

5. Which of the following exercises has motion in both the sagittal and frontal planes? 

A) Dumbbell Pullover 

B) Decline Bench Press

C) Cable Crossover 

D) Dumbbell Fly 

True or False 

6. Incline presses involve more shoulder flexion than flat or decline presses. 7. Cable crossovers are primarily performed in the sagittal plane. 

8. The dumbbell pullover is strictly a frontal plane movement. 

9. Most chest exercises involve movement in only one plane of motion. 

10.Dips are considered a sagittal plane movement due to their emphasis on shoulder flexion. 

Answer Key: 

1. B) Transverse 

2. C) Incline Press 

3. B) Horizontal Adduction 

4. B) Because elbow extension moves the bar forward and backward 5. A) Dumbbell Pullover 

6. True 

7. False 

8. False 

9. False 

10.True 

Here’s a comprehensive breakdown of each chest exercise, including: 

Primary Muscles Targeted 

Secondary Muscles 

Prime Mover 

Synergists 

Stabilizers 

Concentric & Eccentric Actions 

1. Bench Press (Barbell or Dumbbell) 

Primary Muscles Targeted: Pectoralis Major (Sternal Head)

Secondary Muscles: Anterior Deltoid, Triceps Brachii 

Prime Mover: Pectoralis Major 

Synergists: Anterior Deltoid, Triceps Brachii 

Stabilizers: Rotator Cuff (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis), Core 

Concentric (Lifting): 

Elbow: Extension (triceps straighten the arms) 

Shoulder: Horizontal Adduction (pectorals bring arms toward the midline)

Eccentric (Lowering): 

Elbow: Flexion (elbows bend as the bar lowers) 

    ○ Shoulder: Horizontal Abduction (upper arms move away from the midline) 

2. Incline Bench Press (Barbell or Dumbbell) 

Primary Muscles Targeted: Pectoralis Major (Clavicular Head) ● Secondary Muscles: Anterior Deltoid, Triceps Brachii 

Prime Mover: Pectoralis Major (Upper Fibers) 

Synergists: Anterior Deltoid, Triceps Brachii 

Stabilizers: Rotator Cuff, Core 

Concentric (Lifting): 

Elbow: Extension (triceps straighten the arms) 

Shoulder: Flexion (clavicular head of pectoralis major moves arms forward and up) 


Eccentric (Lowering): 

Elbow: Flexion (elbows bend as the weight lowers) 

Shoulder: Extension (arms move downward and backward)

3. Decline Bench Press 

Primary Muscles Targeted: Pectoralis Major (Lower/Sternal Head) ● Secondary Muscles: Anterior Deltoid, Triceps Brachii 

Prime Mover: Pectoralis Major (Lower Fibers) 

Synergists: Anterior Deltoid, Triceps Brachii 

Stabilizers: Rotator Cuff, Core 

Concentric (Lifting): 

Elbow: Extension (triceps straighten the arms) 

Shoulder: Diagonal Adduction (sternal head of pectoralis major brings arms downward and inward) 

Eccentric (Lowering): 

Elbow: Flexion (elbows bend) 

Shoulder: Diagonal Abduction (upper arms move slightly outward and back) 

4. Dumbbell Fly 

Primary Muscles Targeted: Pectoralis Major 

Secondary Muscles: Anterior Deltoid, Biceps Brachii (short head) ● Prime Mover: Pectoralis Major 

Synergists: Anterior Deltoid, Biceps Brachii (short head) 

Stabilizers: Rotator Cuff, Core 

Concentric (Lifting):

Elbow: Slight Extension (triceps maintain stability but don’t fully straighten) 

Shoulder: Horizontal Adduction (pecs bring arms together) 


Eccentric (Lowering): 

Elbow: Slight Flexion (arms stay slightly bent) 

Shoulder: Horizontal Abduction (arms open outward) 

5. Cable Crossover 

Primary Muscles Targeted: Pectoralis Major 

Secondary Muscles: Anterior Deltoid, Biceps Brachii (short head) ● Prime Mover: Pectoralis Major 

Synergists: Anterior Deltoid, Biceps Brachii (short head) 

Stabilizers: Rotator Cuff, Core 

Concentric (Pulling Handles Together): 

Elbow: Slight Extension (minimal movement) 

Shoulder: Horizontal Adduction (arms come across the body)

Eccentric (Returning to Start): 

Elbow: Slight Flexion (remains mostly fixed) 

Shoulder: Horizontal Abduction (arms open outward) 

6. Dips (Chest Emphasis) 

Primary Muscles Targeted: Pectoralis Major (Lower Fibers), Triceps Brachii ● Secondary Muscles: Anterior Deltoid 

Prime Mover: Pectoralis Major (Lower Fibers)

Synergists: Anterior Deltoid, Triceps Brachii 

Stabilizers: Rotator Cuff, Core 

Concentric (Pushing Up): 

Elbow: Extension (triceps straighten the arms) 

Shoulder: Flexion (pecs and delts move arms forward)

Eccentric (Lowering Down): 

Elbow: Flexion (elbows bend) 

Shoulder: Extension (arms move behind the body) 

7. Dumbbell Pullover 

Primary Muscles Targeted: Pectoralis Major, Latissimus Dorsi ● Secondary Muscles: Triceps Brachii (long head), Serratus Anterior ● Prime Mover: Pectoralis Major, Latissimus Dorsi 

Synergists: Triceps Brachii (long head), Serratus Anterior ● Stabilizers: Rotator Cuff, Core 

Concentric (Lifting Dumbbell Overhead to Chest): 

Elbow: Slight Flexion (triceps maintain stability) 

Shoulder: Extension (lats and pecs pull the weight forward)

Eccentric (Lowering Dumbbell Backward): 

Elbow: Slight Extension (arms stay slightly bent) 

Shoulder: Flexion (arms move overhead and back) 

Quiz: Chest Exercise Breakdown 

Multiple Choice Questions


1. During the concentric phase of the bench press, what is the primary joint action at the shoulder? 

a) Shoulder Extension 

b) Shoulder Flexion 

c) Horizontal Abduction 

d) Horizontal Adduction 

2. Which of the following muscles acts as the prime mover during a dumbbell chest fly? 

a) Triceps Brachii 

b) Pectoralis Major 

c) Deltoids 

d) Biceps Brachii 

3. What is the role of the triceps in the bench press? 

a) Prime mover 

b) Synergist 

c) Stabilizer 

d) Antagonist 

4. During the eccentric phase of an incline bench press, what happens at the elbow joint? 

a) Extension 

b) Flexion 

c) Pronation 

d) Supination 

5. Which of the following exercises primarily targets the lower portion of the pectoralis major? 

a) Flat Bench Press 

b) Incline Dumbbell Press 

c) Decline Bench Press 

d) Cable Crossover 

Fill in the Blank 

6. The __________ is the primary stabilizer during most pressing movements for the chest. 

7. During the eccentric phase of a cable crossover, the arms move into __________.

8. The __________ is the primary muscle targeted in a dip exercise for the chest. 

9. In the concentric phase of a dumbbell pullover, the shoulder moves into __________. 

10.The clavicular head of the pectoralis major is emphasized in __________ movements. 

Answer Key 

01. d) Horizontal Adduction 

02. b) Pectoralis Major 

03. b) Synergist 

04. b) Flexion 

05. c) Decline Bench Press 

06. Rotator Cuff 

07. Horizontal Abduction 

08. Pectoralis Major 

09. Shoulder Extension
10. Incline Pressing 

This quiz will help reinforce the understanding of chest muscle actions, joint movements, and muscle roles during various exercises.