Chest Gaps – UPDATED 2022 – A Complete Guide to Pectoral Gaps

Everyone’s body is different. Not mean it in the cliche way that you tell kids, but scientifically, nobody is the same. Some people are blessed with good muscle genetics. Other people have bad muscle genetics. Most people sit somewhere in the middle.

A small number of people might have a different unusuality about them. Chest gaps are one of these. If you have a chest gap, you might have begun to notice it after you start working out and see other people at the gym, or online.

If you’re wondering why you have a chest gap or what you can do to overcome it, then look no further. We have the answers to the frequently asked questions about chest gaps, and tips and advice on how to improve your chest genetics.

 

Chest Gaps – A Complete Guide

A gap in your chest sounds more worrying than it is. Chest gaps don’t mean that you have a hole in your chest. Instead, they specifically refer to a separation of the pectoral muscles.

Let’s start by explaining the anatomy of your chest. It’s common knowledge that the chest is not a muscle itself. Instead, it’s a muscle group. This means that there are multiple muscles in the chest area that work in tandem with each other.

When you do exercises intending to build your chest, you should be focusing on each of these muscles. Building just 1 at a time isn’t effective unless you’re specifically trying to do this through isolation training.

Anyway, there are 2 main muscles in the chest muscle group. The first is the pectoralis major. These are the muscles responsible for rotating your arm.

They’re usually the most defining feature of a built chest thanks to them creating pockets of muscle. The pectoralis major is the upper part of your pecs.

Next is the pectoralis minor. Surprise, this is the lower part of your pecs. This muscle helps to stabilize your shoulder muscles.

A chest gap means that each side of your pec muscles is displaced from the other. There might be a line or sort of a well in between the pecs. This can lead to smaller than average pecs, even when you’ve put in work on them.

Chest gaps aren’t uncommon. It’s less common to not have a chest gap at all. But some people may find that their chest gap is unusually big or weirdly shaped. In this case, it’s natural to want to fix it.

A chest gap also isn’t a sign of weak chest muscles or a lack of effort in training. A lot of famous and fit stars have a chest gap. Terry Crews has a noticeable gap between his pecs, but he could still knock most people into next week just by using his chest muscles.

 

Understanding Gap Between Pecs

A gap between pecs is sometimes called bad chest genetics. Bad chest genetics though, tend to be more complicated than just a pec gap. They can lead to smaller pecs, but this is due to a shorter muscle belly in the pecs rather than a natural gap.

Instead, a gap between the pecs might have other causes. It’s important to understand that those causes usually aren’t anything serious.

It’s also possible to have a chest gap but still have good-looking pec muscles. Good looking is subjective, sure, but we’re talking about ideal aesthetics. And the ideal aesthetic is usually a proportionate one.

If anything, a chest gap could help you look more proportionate. If you don’t have a chest gap, and your pecs are squarely side-by-side, it’s much easier to see minute imperfections with their size or shape.

Having a chest gap draws attention away from the pecs themselves and encourages people to look at your chest as a whole.

What Causes a Pectoral Gap?

A pectoral gap can have a few causes. One cause can indeed be bad chest genetics. These can manifest in different ways, from smaller muscles to flatter pecs. A chest gap is also a symptom of bad chest genetics.

Another cause is bone structure. Simply, you might be born with a bone structure that means your ribcage is formed in a way that creates a gap between your chests.

In both of these cases, the cause for a chest gap is underlying and can’t be fixed without something drastic like surgery. Unless your chest gap is causing physical problems, then this is unnecessary.

A physical condition that can cause a chest gap is Pectus excavatum. The more common name for this is pigeon chest. The cause of pigeon chest is thought to be an abnormal growth of cartilage in the rib cage.

Big Chest Gap? Here’s What to Do

There’s some good news for you if you have a big chest gap. Regardless of the cause, there’s a good chance that you can make your chest gap less noticeable or disappear entirely.

The causes of a gap in your pecs are often not so serious that they can’t be compensated with working out more. It might sound counterproductive, but it’s true. The best thing to do for a big chest gap is to train your chest more.

Causes of pec gaps are usually small hindrances to building muscle rather than a death knell for well-toned pecs.

If you find that you’re not seeing much improvement, it might be time to change your workouts. On days when you’re focusing on the chest, do exercises such as a one-arm cable pec fly. Make sure you switch sides often, to build pec muscle evenly.

Whatever exercise you do, make sure it’s weighted. This is the best way to build muscle and strength in your chest.

 

Chest Gaps – Closing Thoughts

In conclusion, chest gaps can be caused by genetics, but they don’t have to be damning. With a specific focus on your pecs, you can make chest gaps less noticeable. You can turn something that might be thought of as a negative feature into a defining part of your unique aesthetic.

Want to strengthen your chest and upper body? Our personalized workout plans will help you build strong pecs and to meet your 2022 fitness goals.