The pectoralis major muscle, or Pectoralis major as it's known, is the biggest muscle in the chest wall. It's a thick fan-shaped muscle under the breast tissue and forms the front wall of the armpit. It has two heads: the clavicular and the sternocostal, named after where each starts.
The pectoralis major is the most surface chest muscle. The chest has four muscles: pectoralis major, pectoralis minor, serratus anterior, and subclavius.
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Function of the pectoralis major muscle:
The pectoralis major is a big muscle on the upper chest. It goes across the chest from the shoulder to the breast bones. According to Healthline, its main job is to control arm movements, pulling the upper arm bones to cause side, up-down, or rotation motions.
It also helps with breathing, especially breathing in, by pulling the rib cage to let the lungs expand.
Scientists identified six distinct muscle fiber groups inside the pectoralis major, letting the body move parts of the muscle independently.
Pectoralis major injuries can happen during tough workouts like weightlifting or bodybuilding because they put extra stress on the shoulders and chest.
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Here's a workout plan to strengthen your major chest muscle:-
The right exercises for muscles help strengthen the different muscles targeted. But you must pick exercises that fit your abilities and conditions. If you have an injury, you should check with your doctor or a physical therapist before starting any workout plan. Here's a workout plan targeting chest muscles, especially the major chest muscle.
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Incline push up exercise :-
- How to do the exercise :-
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Using a surface raised off the ground, start by placing your hands on that high surface.
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Straighten your body well, with your feet stretched back so your body makes a 45 degree angle with the ground.
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Keep your back and spine straight, then start lowering your chest toward the high surface you're resting on.
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Pause for a moment, then return back to the starting position.
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Don't push yourself too hard against the resistance, so make sure the resistance is light.
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Repeat this exercise 15 - 20 times.
2. Flat bench press exercise :-
- How to do the exercise :-
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Lie on your back on a bench, bend your knees at a right angle to the bench, and firmly plant your feet on the floor.
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Hold weights in each hand, start with weights that suit you, don’t push yourself.
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Start by pressing your arms, lifting your weighted hand up toward the ceiling, then pause for a second.
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Lower the weights slowly back down to chest level, then pause for a second, and lift the weights up again like that.
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Always keep your back straight and control the weights.
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You can repeat this exercise 15 to 20 times.
3. Push up exercise :-
- How to do the exercise :-
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On an exercise mat, start by lying face down.
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Lift your body up on your hands and toes.
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Keeping your body straight from heels to head, lift yourself up on your hands by straightening your elbows and hold for a second.
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Bend your elbows and return to the starting position, hold for one second.
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You can repeat this exercise 15 - 20 times.
4. Chest dip exercise :-
- How to do the exercise :-
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Using a dip station, stand facing the parallel bars and grip them firmly.
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Straighten your elbows and lift your body as high as you can, then hold for one second.
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Bend your elbows to return to the start position, then hold for one second.
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You can repeat this exercise 15 - 20 times.
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Cable crossover exercise :-
- How to do the exercise :-
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Start standing straight, holding the resistance bands firmly attached.
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Lean your upper body forward slightly.
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Pull the resistance bands in front of your chest, then hold for a second.
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Stretch your arms out to your sides and let the resistance bands return, then pause for a second.
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You can repeat this exercise 15 - 20 times.
