Muscles / Chest
Pectoralis major (pecs)
Chest · Upper body
How it works
| Origin | Medial clavicle, sternum, costal cartilages 1-6 |
|---|---|
| Insertion | Lateral lip of the intertubercular groove of the humerus |
| Actions |
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Anatomy reference: OpenStax Anatomy and Physiology (CC BY)
Coaching notes
Trained by every horizontal push. The clavicular head responds to incline work.
Say the muscle, not the group
Clients and interviewers both notice the difference between "pectoralis major" and a vague region name. Use the specific term and explain the action in plain language.
Best exercises for this muscle
| Exercise | Pattern | Equipment | Complexity | |
|---|---|---|---|---|
| Wall push-up | Horizontal push | Bodyweight | 1/5 | Open |
| Incline push-up | Horizontal push | Bodyweight | 1/5 | Open |
| Chest press machine | Horizontal push | Machine | 2/5 | Open |
| Push-up | Horizontal push | Bodyweight | 3/5 | Open |
| Landmine press | Vertical push | Barbell | 3/5 | Open |
| Dumbbell bench press | Horizontal push | Dumbbell | 4/5 | Open |
| Barbell bench press | Horizontal push | Barbell | 5/5 | Open |