I’m currently doing a Fitness-Tip Friday mini-series where I highlight the relatively small number of muscles that have a large majority of either fast-twitch or slow-twitch muscle fibers (most muscles have a fairly even split), and therefore need to be worked accordingly in order to get the best results from your training! (Note: If you just subscribed and want to view the whole series, a catalogue of all previous FTF tips is included in both All-Access Memberships)
Today we’ll go over one of the muscles that has the highest percentage of Type II, FAST-TWITCH muscle fibers in the body – the pectoralis major!!
The pectoralis major (or what we usually call the “pecs” or “chest”) can be divided into 3 parts or “heads” that all have different origination points:
1. Clavicular (“Upper”) Head – originates from the clavicle (aka collar bone)
2. Sternal (“Middle”) Head – originates from the sternum
3. Costal (“Lower”) Head – originates from the 6th rib and external obliques
The different origins makes it so that each head performs different movements (although there is some overlap), and thus need to be worked at different angles!
The “Rotating Push-Up Pop” exercise I demonstrate in the GIF below is one of the best all-around exercises for working all 3 heads!
For one, rotating your hand position makes it so that when an arm is rotated to the top, it will be primarily engaging the UPPER head… when it’s on the side it will be primarily engaging the MIDDLE head… and when it’s rotated to the bottom it will be primarily engaging the LOWER head!
AND – most importantly for our discussion today – the explosive movement required to launch your upper body into the air is absolutely perfect for fully engaging the Type II muscle fibers in the pecs! Particularly the Type IIx fiber type, which is activated more by SPEED (while type IIa fibers are activated more by heavy weight)… and Type IIx fibers happen to be the largest fiber type BY FAR, so you’ll also get the most bang for your buck when it comes to overall hypertrophy!
The Bosu ball itself is fun but isn’t necessary. You can perform the same exercise by just rotating the position of your hands directly on the ground. Either way though, be sure to EXPLODE up off the ground as hard as you can! Think of trying to lift your chest as high up off the ground as possible with each rep.
Application: Improve your chest-training results by hitting ALL 3 HEADS with EXPLOSIVE and / or HEAVY exercises!
Relevant Research Article(s):
1) Resistance training induces muscle fiber type-specific responses
2) MUSCLE FIBER COMPOSITION AND FUNCTION OF THE M. PECTORALIS MAJOR OF MAN
Related Dr. Gains YouTube Video(s):
1) 3X FAILURE PEC / CHEST WORKOUT COMBO!! (Lever/Fulcrum & Progressive Isolation Principles Explained)
2) The 10 Pec Commandments!!! (How to Fill Out All Sections of Your Chest!)
Related Product(s):
1) ZELUS Balance Ball Trainer with Detachable Resistance Bands (Bosu Ball Alternative)
Dr. Gains 
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