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Pectoralis Major

Pectoralis major is the largest and most superficial of the two chest muscles. Pec major and the anterior fibres of Deltoid work closely together. Pec fly and push-up exercises work the Pectoralis major.

Origin

• Medial 1/2 of the clavicle
• Costal cartilages of the first 6 ribs
• Sternum

Insertion

• Intertubercular groove (between the greater and lesser tubercles) of the humerus

Actions

• Shoulder flexion
• Internal rotation
• Adduction

Innervation

• Lateral and medial pectoral nerves

Daily uses

• Using roll-on deoderant

How can I stretch it?

• Chest stretch
• Chest stretch II
• Chest stretch with a partner

How can I strengthen it?

• Pec fly machine
• Chest press machine
• Chest press with dumbbells
• Pec fly with dumbbells
• Bench press with a barbell
• Pec fly with a resistance band
• Chest press with a resistance band
• Push-up