Rachit Dua

Hammer Grip for Bigger Chest ?

June, 2018
The Master Responds

Monday is usually celebrated as International Chest Day in the majority of gyms. Most of the benches remain occupied by lifters smashing their chest muscles at different angles. However, there are tons of variations for chest exercises, though some are good and some are just a waste of energy while taxing your joint health.

I shall be highlighting one of the most overrated chest exercises that you should stop considering as an effective workout for chest muscles. Well, I am talking about neutral grip chest press with dumbbells. Why this is not an effective choice, let’s find out.

Understanding Chest Muscles

Chest muscles aka pectorals are broadly categorized as pectoralis major (The lower and middle chest) and pectorals minor or the upper chest.

Pectoralis Major originates from the clavicle/collar bone and the sternum. It inserts at the humerus bone of the upper arm.

On the other hand, the Pectoralis Minor originates from ribs 1-5 and inserts at the scapula blade. The key function of pectoral muscles is horizontal adduction and internal rotation of the humerus bone.


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