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Pectoralis Minor胸小肌

Chest · Deep (L3) · Anterior · 4 exercises

Function

Lies deep to the pectoralis major; protracts and depresses the scapula (scapular depression). Chronic shortening causes rounded shoulders — pressing performance and shoulder health both depend on it.

Best Exercises & Form Cues

• Cable Scapular Depression

  Equipment

  Cable station + straight bar (high)

  Sets & Reps

  3 sets × 12-15 reps · rest 60 s

  How to do it

  Arms straight on the bar; only the shoulder blades depress (no elbow bend), pushing the bar down as far as scapular movement allows; 1-second hold in the depressed position; return to the shrugged stretch.

  Common mistakes

  Bending the elbows (becomes a pushdown), torso swaying, tiny range

• Scapular Push-Up

  Equipment

  Bodyweight (kneeling option)

  Sets & Reps

  3-4 sets × 8-12 reps

  How to do it

  From the top of a push-up (arms straight), let the shoulder blades slowly protract so the chest sinks slightly, then squeeze them back together; only the scapulae move, the elbows stay straight; rigid body line.

  Common mistakes

  Bending the elbows (becomes a push-up), sagging hips, tiny range

• Dumbbell Pullover

  Equipment

  Dumbbell + bench

  Sets & Reps

  3 sets × 10-12 reps · rest 90 s

  How to do it

  Lying down (or upper back across a bench), hold the dumbbell overhead with both hands; slight arm bend fixed; hinge at the shoulders to lower overhead until the chest stretches fully, then pull back over the chest.

  Common mistakes

  Turning it into an elbow extension (triceps takeover), crashing down, lower back arching off the bench

• Doorway Stretch (Release)

  Equipment

  Door frame/wall corner

  Sets & Reps

  2-3 holds × 30 s per side

  How to do it

  Forearm on the frame, elbow about 90°; press the body through the door; gentle stretch at the front-lower shoulder (pec-minor line); breathe evenly, no shrugging.

  Common mistakes

  Overstretching, shrugging into the neck, thrusting the pelvis forward

Stretching & Recovery

• Supine scapular depression release
• Low doorway stretch (elbow at shoulder height)
• Ball release under the collarbone

Other muscles in the Chest

Pectoralis Major · Serratus Anterior