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Pectoralis Major胸大肌

Chest · Superficial (L1) · Anterior · 7 exercises

Function

The prime engine of horizontal adduction and internal rotation at the shoulder — the core driver of every pressing movement. Upper fibers assist shoulder flexion; lower fibers assist shoulder extension. The explosive strength that drives a bench press off the bottom comes mainly from this muscle.

Best Exercises & Form Cues

• Barbell Bench Press

  Equipment

  Barbell + bench press rack

  Sets & Reps

  3-4 sets × 6-10 reps · rest 2-3 min

  How to do it

  Shoulder blades retracted and depressed, feet planted. Bar descends to nipple-line level, presses up on a slight backward arc toward the shoulders.

  Common mistakes

  Elbows flared to 90° (shoulder impingement), excessive lower-back arching, uncontrolled descent

• Incline Dumbbell Press

  Equipment

  Dumbbells + incline bench (30-45°)

  Sets & Reps

  3-4 sets × 8-12 reps · rest 90 s

  How to do it

  Bench at 30-45°; shoulder blades retracted and depressed against the bench; lower until the upper chest stretches (upper arms slightly below parallel); press along the incline path until the bells nearly meet.

  Common mistakes

  Bench angle too high (becomes a shoulder press), shallow descent, lower back arching off the bench

• Dips

  Equipment

  Parallel bars

  Sets & Reps

  3-4 sets × 6-12 reps · rest 2 min

  How to do it

  For chest: lean forward, elbows out; for triceps: torso upright and close to the bars. Descend to upper arms parallel or slightly below, press up without fully locking out.

  Common mistakes

  Dropping too deep (shoulder impingement), shrugging, bouncing out of the bottom

• Cable Chest Fly

  Equipment

  Cable station + handles

  Sets & Reps

  3-4 sets × 12-15 reps · rest 60-90 s

  How to do it

  Pulleys slightly above the shoulders (upper chest) or low (lower chest); slight forward lean for stability; slight elbow bend locked; hug the handles together in front, squeeze 1 second at the finish.

  Common mistakes

  Pressing by bending the elbows, shrugging, big torso swings

• Push-Up

  Equipment

  Bodyweight

  Sets & Reps

  3-4 sets × 2 reps shy of failure · rest 60-90 s

  How to do it

  Hands slightly wider than shoulders; rigid line from head to ankles; elbows about 45° from the torso; descend until the chest is a fist off the floor; press up with the scapulae protracting.

  Common mistakes

  Sagging hips, moving only the upper body, partial range

• Pec Deck Fly

  Equipment

  Pec deck machine

  Sets & Reps

  3-4 sets × 12-15 reps · rest 60 s

  How to do it

  Back on the pad, elbows on the pads with a slight fixed bend; the pecs hug the arms together in front; 1-second squeeze at the end; return to a chest stretch (no crashing).

  Common mistakes

  Shrugging, releasing too fast, pad position too high or too low

• Squeeze Press

  Equipment

  Weight plate (held between the palms)

  Sets & Reps

  3 sets × 12-15 reps · rest 60 s

  How to do it

  Squeeze the plate between the palms at the chest, constant pressure inward; press the plate away from the chest along a bench-press path and draw it back; never lose the squeeze.

  Common mistakes

  Plate slipping (unstable grip), squeeze lost (becomes a pure press), shrugging

Stretching & Recovery

• Doorway stretch (elbow above shoulder)
• Foam roller chest opening
• Swiss ball supine extension

Other muscles in the Chest

Serratus Anterior · Pectoralis Minor