Why you need to exercise the smaller, hidden chest muscles
Physiopedia article on the smaller of the two chest muscles. It also adds that issues with the pecs minor could lead to a slouched posture and “stiffness and pain in the upper back and increase risk of rotator cuff pathologies." While isolating the pec minor is not possible, there are exercises which target it more specifically, like the chest dip—a difficult exercise, but one that is totally worth your while to learn. I wrote about this exercise in more detail in another Lounge article titled The Best Chest Workouts For Defined Pecs, because it is more layered than just getting onto a dip bar and repping it out.
Just make sure you are using the right angle that follow the fibres as they work both sets of pecs. “Press into the dip bars and depress the shoulder blades. You should feel your shoulder girdle activate as your body elevates," states a muscleandstrength.com article titled Pec Minor Dip Video Exercise Guide.
Chest flies are another great exercise to add to your routine. The version I prefer is the floor dumbbell chest fly and also the banded single-handed ones. The chest fly needs good technique and is an exercise that will also give you signs in case something is tight in the pec minor.
“Tuck your shoulder blades and keep your chest up to create a stable position. Keep your elbows slightly bent, and hold them in the same position during the entire movement. You want the movement to be in your shoulder joint, by contracting your chest muscles, not in the elbow," states a stengthlog.com article titled, How To Do Dumbbell Chest Fly: Muscles Worked & Proper Form.
Read more on livemint.com
