Bolt Fitness Supply’s Indispensable Guide to Building Chest Strength
"The quickest way to a man's heart is through his chest." -Rosanne Barr
(so why not fortify it)
Unlocking the Power of a Strong Chest
A wise fitness algorithm once said “a strong chest is the cornerstone of upper-body strength”. Not only does a well-developed chest improve your physique but it also plays a critical role in everything from pushing and pressing motions to stabilizing your torso and protecting vital organs. We often overlook this muscle group, or prioritize it based solely on aesthetics, but these muscles play a key role in our daily lives. So whether you're beginning your fitness journey right here with Bolt (thank you and welcome) or are an experienced athlete looking to level up (also welcome), mastering the chest is essential for a robust life inside and outside the gym. With some basic understanding of anatomy and proper equipment, activating these muscles with intention will be easy (disclaimer: building a well defined chest will not be easy). In this brief and simple guide, we'll discuss the anatomy of the chest, explore different types of fitness equipment and dive chest first into how Bolt Fitness Supply can provide you with the tools to unlocking the chest. So button up and let's begin!
Chest Anatomy 101
Understanding the basic anatomy that composes your chest will help you target this muscle group effectively and set you on your way to looking like your favorite movie star (or superhero). There are four main muscles that compose the chest: the pectoralis major, the pectoralis minor, the serratus anterior and the subclavius. These muscles are skeletal muscles meaning they are attached to the bone underneath.
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Pectoralis Major: This is the biggest and strongest muscle associated with the chest and therefore the most important muscle to develop. It primarily assists in bringing the arms closer to the body but also helps stabilize the shoulders. There are two main parts that compose this muscle:
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Clavicular (Upper) Head: This is the top half of the pectoral muscle and connects at the Humerus bone (upper arm bone). This section is primarily tasked with pulling the arms up and across the body. This clavicular head is best activated during incline presses and flies and other exercises that angle the body upward. (see our Anarchy bench)
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Sternal (Middle/Lower) Head: This muscles consitutes the larger portion of the Pectoralis Major region and is responsible for the fan shape of the muscle group, connection at the humerus and speading for the collarbone to the 6th rib. This muscle is best activated during flat and decline presses. (see our Riot bench)
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Pectoralis Minor: While not a primary muscle, the pectoralis minor sits underneath the pectoralis major and works to stabilize the scapula (shoulder blade) during pressing movements. It works alongside the shoulder region to provide support in exercises that involve a pressing motion.
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Serratus Anterior: Sometimes referred to as the "boxer’s muscle" because it is engaged in a long strong reach, it becomes active during the movement of the shoulder blade away from the spine and toward the front of the body (scapular protraction), such as in push-ups or when pushing weights away from the body.
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Subclavius: The smallest muscles in our chest group, this triangular muscle sits in the upper chest stabilizing the collarbone, lifting up the first rib and protecting the nearby nerves and blood vessels.
Each style of workout equipment—selectorized, plate-loaded, and free weights—will engage these muscles differently based on the movement mechanics and stability provided by each piece. But perhaps you're wondering (as I once did) what the difference between selectorized, plate-loaded and free weight equipment is.
Selectorized vs. Plate-Loaded vs. Free-Weight Equipment - What's what?
Selectorized Equipment:
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Definition: Selectorized machines use a weight stack that adjusts with a pin for easy load changes.
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Benefits: Great for beginners or those seeking a controlled, stable movement with minimal risk of injury. These machines are designed to isolate specific muscles and are very intuitive and accessible to entry level gym goers.
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Limitations: Lack the full range of motion and muscle activation compared to other styles of workout machines.
Plate-Loaded Machines:
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Definition: These machines use external plates to provide resistance, allowing users to adjust the weight manually.
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Benefits: Plate-loaded machines provide a more natural range of motion, combining machine stability with the benefits of free weights. They can mimic the movements of free weights but with added guidance.
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Limitations: These often require more space and are less versatile than selectorized machines. Plate-loaded machines are typically for more intermediate or advanced users and are often located on the intimidating side of the gym. (you know what I’m talking about)
Free Weights:
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Definition: Free weights include dumbbells, barbells, and kettlebells, with very limited or no machine support.
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Benefits: The most versatile, minimal and functional style of weightlifting. This form of lifting engages stabilizer muscles and promotes maximum muscle recruitment. Free weights allow for full range-of-motion exercises and can be adapted to target any given muscle.
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Limitations: Requires proper form to prevent injury and are challenging and inaccessible for beginners to use effectively and safely.
What can Bolt Fitness Supply do for my chest?
Now the moment you’ve probably scrolled down for: what types of machines does Bolt Fitness Supply have available to help me develop the chest of my dreams? So whether you're a gym pro, a gym amateur or a hypothetical gym goer Bolt Fitness Supply has got you covered across all 3 distinct categories of fitness equipment.
Selectorized Machine:
The Shock Series Incline and Shoulder Press Combo
- Versatility in adjusting angles to target both the upper and lower chest effectively.
- The highly adjustable seat and armature help fine-tune the machine for the best alignment for all types of users
- Ideal for users who want a stable, controlled pressing movement that shifts seamlessly between chest and shoulder work.
Plate-Loaded Machines:
Freedom Vector Plate Loaded Chest Press
- The pronated grip emphasizes the pectoralis major and anterior deltoids, while the neutral grip engages the sternal head (lower chest). This machine offers a varied grip to target multiple areas of the chest and can handle substantial weight.
- With 12.5-inch horns and adjustable grips, this press offers flexibility in targeting the upper and lower chest for overall muscle development.
- Focuses on isolating the pectoralis major (sternal head) with a controlled motion that reduces shoulder strain. Ideal for targeting the inner chest and building muscle density, the rotating handles offer customizable options for different body types.
Classic Series Attila Plate-Loaded Chest Press
- Features converging arms, replicating a dumbbell press motion for full pectoral engagement. The adjustable seat ensures the perfect alignment for hitting both the upper and lower chest. The machine offers a traditional yet effective press for muscle activation.
Free Weight Machine:
- A free-weight machine that emphasizes stability while engaging the pectoralis major (chest) and anterior deltoids (shoulders). It mimics a barbell press, giving users the challenge of free-weight training but with more controlled movement and stability.
Until next time...
Whether you prefer the controlled nature of selectorized machines, the natural motion of plate-loaded machines, or the freedom of free weights, Bolt Fitness Supply offers an impressive range of fitness equipment designed to meet your chest ambitions. From beginners looking for ease and safety with our Shock Series Selectorized line to advanced athletes seeking maximum muscle engagement with our plate loaded products and Olympic benches, these machines are designed to provide optimal results for muscle growth, strength, and overall chest development. Explore the full range of Bolt Fitness machines and find the right equipment to enhance your chest day routine.
