Chest

pectoralis major

pek-toh-RAH-lis MAY-jor

The massive pectoralis major covers the chest, powering arm adduction, flexion, and rotation for bench presses and push-ups. It's the prime mover for upper body pushing strength in fitness. Building it creates that powerful chest aesthetic.

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Common Pain & Injury

Strain from heavy benching causes anterior shoulder/chest pain; doctor if tear suspected.

Anatomy & Function

Origin

Clavicle (collarbone), sternum (breastbone), costal cartilages 1-6

Insertion

Intertubercular groove of humerus (upper arm bone groove)

Actions

Arm adduction (arms to midline)
Arm flexion (forward lift)
Internal rotation of arm

Innervation

Lateral and medial pectoral nerves

Muscle Relationships

Antagonists

Latissimus dorsi

Synergists

Pectoralis minorAnterior deltoid

Trigger Points

Upper fibers refer to shoulder/front arm; middle to chest/jaw; lower to arm.

Stretches

1Doorway chest stretch

2Wall pec stretch

3Child's pose with arms extended

Common Conditions

Pectoralis major rupturePectoralis strain

Anatomical Parts

Clavicular part of left pectoralis majorClavicular part of right pectoralis majorSternocostal part of right pectoralis majorSternocostal part of left pectoralis major

FAQ

What does pectoralis major do?

Powers pushing movements like bench press and adduction.

Pectoralis major pain?

Strain from overload; rest and ice initially.

Torn pec major symptoms?

Sudden pain and bruising after heavy lift; needs MRI.

Stretch pec major?

Doorway stretch opens chest safely.

Exercises for pectoralis major

20

Alternating Floor Press position 1

Alternating Floor Press position 2

Alternating Floor Press

beginner·kettlebells

Around The Worlds position 1

Around The Worlds position 2

Around The Worlds

intermediate·dumbbell

Barbell Bench Press - Medium Grip position 1

Barbell Bench Press - Medium Grip position 2

Barbell Bench Press - Medium Grip

beginner·barbell

Barbell Guillotine Bench Press position 1

Barbell Guillotine Bench Press position 2

Barbell Guillotine Bench Press

intermediate·barbell

Barbell Incline Bench Press - Medium Grip position 1

Barbell Incline Bench Press - Medium Grip position 2

Barbell Incline Bench Press - Medium Grip

beginner·barbell

Behind Head Chest Stretch position 1

Behind Head Chest Stretch position 2

Behind Head Chest Stretch

Bench Press - With Bands position 1

Bench Press - With Bands position 2

Bench Press - With Bands

beginner·bands

Bent-Arm Dumbbell Pullover position 1

Bent-Arm Dumbbell Pullover position 2

Bent-Arm Dumbbell Pullover

intermediate·dumbbell

Bodyweight Flyes position 1

Bodyweight Flyes position 2

Bodyweight Flyes

intermediate·e-z curl bar

Butterfly position 1

Butterfly position 2

Butterfly

beginner·machine

Cable Chest Press position 1

Cable Chest Press position 2

Cable Chest Press

beginner·cable

Cable Crossover position 1

Cable Crossover position 2

Cable Crossover

beginner·cable

Cable Iron Cross position 1

Cable Iron Cross position 2

Cable Iron Cross

beginner·cable

Chain Press position 1

Chain Press position 2

Chain Press

intermediate·other

Chest And Front Of Shoulder Stretch position 1

Chest And Front Of Shoulder Stretch position 2

Chest And Front Of Shoulder Stretch

beginner·other

Chest Push from 3 point stance position 1

Chest Push from 3 point stance position 2

Chest Push from 3 point stance

beginner·medicine ball

Chest Push (multiple response) position 1

Chest Push (multiple response) position 2

Chest Push (multiple response)

beginner·medicine ball

Chest Push (single response) position 1

Chest Push (single response) position 2

Chest Push (single response)

beginner·medicine ball

Chest Push with Run Release position 1

Chest Push with Run Release position 2

Chest Push with Run Release

beginner·medicine ball

Chest Stretch on Stability Ball position 1

Chest Stretch on Stability Ball position 2

Chest Stretch on Stability Ball

beginner·exercise ball

Also Works pectoralis major

10

Alternating Renegade Row position 1

Alternating Renegade Row position 2

Alternating Renegade Row

expert·kettlebells

Barbell Incline Shoulder Raise position 1

Barbell Incline Shoulder Raise position 2

Barbell Incline Shoulder Raise

beginner·barbell

Barbell Shoulder Press position 1

Barbell Shoulder Press position 2

Barbell Shoulder Press

intermediate·barbell

Battling Ropes position 1

Battling Ropes position 2

Battling Ropes

beginner·other

Bench Dips position 1

Bench Dips position 2

Bench Dips

beginner·Bodyweight

Bench Press - Powerlifting position 1

Bench Press - Powerlifting position 2

Bench Press - Powerlifting

intermediate·barbell

Bench Press with Chains position 1

Bench Press with Chains position 2

Bench Press with Chains

expert·barbell

Bent-Arm Barbell Pullover position 1

Bent-Arm Barbell Pullover position 2

Bent-Arm Barbell Pullover

intermediate·barbell

Board Press position 1

Board Press position 2

Board Press

intermediate·barbell

Catch and Overhead Throw position 1

Catch and Overhead Throw position 2

Catch and Overhead Throw

beginner·medicine ball

Related Chest Muscles

Abdominal part of left pectoralis major

The abdominal part of the left pectoralis major is the lower portion of the left chest's primary pushing muscle, attaching from the sternum down to the ribs near the abdomen. It drives shoulder adduction and flexion, crucial for powerful presses like bench variations and dips. Fitness enthusiasts target it for that defined lower chest line in bodybuilding.

Abdominal part of right pectoralis major

The abdominal part of the right pectoralis major forms the lower section of the right chest's main power muscle, spanning from the sternum to the abdominal ribs. It excels in adduction and flexion for presses and flyes, key for balanced chest development. Gym-goers love it for carving out that teardrop lower chest aesthetic.

Anterior papillary muscle of right ventricle

This cardiac muscle inside the right ventricle anchors mitral valve leaflets for proper heart pumping. Not skeletal, but endurance training optimizes heart efficiency. Matters for cardio performance indirectly.

Anterolateral head of lateral papillary muscle of left ventricle

Specialized head of left heart papillary muscle securing mitral valve for left ventricle ejection. Critical for oxygenated blood flow. Athletes benefit from cardiac hypertrophy here.

External intercostal muscle

External intercostals are thin muscles between the ribs that elevate them during inhalation, aiding deep breathing for core stability in lifts. They're vital for endurance athletes needing efficient oxygen uptake. Fitness training enhances respiratory muscle power.

Innermost intercostal muscle

Innermost intercostals are deep rib muscles aiding forced expiration like coughing. Support breathing in high-intensity training.

Internal intercostal muscle

Internal intercostals between ribs assist expiration and stabilize chest in lifts.

Lateral papillary muscle of left ventricle

Papillary muscle in heart's left ventricle anchors mitral valve to prevent backflow. Endurance training strengthens indirectly.

Chest Pain Guide

Common causes and relief

Activities & Sports

See which activities use pectoralis major