The Structure of the Pectorals
The pectoral muscles, including the major pectoral and the minor pectoral, are crucial for the development and strength of the upper body. Together, these muscles are responsible for flexion, adduction, and medial rotation of the arm.
Major Pectoral
The major pectoral is the primary muscle in the group, situated in the upper part of the chest. It originates from the clavicle, sternum, and the first six ribs, forming a broad muscle mass that extends toward the shoulder. This muscle attaches to the humerus, facilitating movements of arm adduction and medial rotation.
Minor Pectoral
The minor pectoral, located beneath the major pectoral, also plays a significant role. It originates from ribs 3 to 5 and attaches to the scapula. Its main action is to stabilize the scapula, thereby contributing to arm movements.
Video illustration
Main exercises
Inclined chest press
Vidéo de démonstrationConsignes d'exécution Place-toi sur la machine et règles le siège de manière à avoir les poignées de la machine en face du milieu de tes pectoraux Gardes les pieds ancrés au sol, le torse bombé et les omoplates en arrière en position basse Saisis...
Chest press
What is the chest Press ? The chest press corresponds to flat and inclined bench presses, but guided. These are compound exercises that, thanks to the stability of the machine, focus on the chest rather than involving other muscles (deltoids, triceps, serratus...
Flyes
What Are Flyes ? Flyes are a single-joint exercise, engaging only the shoulder joint, making it one of the few isolation exercises for the chest. Flyes can be performed with dumbbells, cable crossovers, or on a machine. Depending on the chosen angle, you can opt to...
Inclined bench press
What is the Incline Bench Press ? The incline bench press is similar to the flat bench press. It is a compound exercise that emphasizes the clavicular head of the pectoral muscles with heavy loads, involving other muscles for assistance (deltoids, triceps, and...
Bench press
What is the bench press? The bench press is the most well-known exercise for developing the chest and building a thick chest cage. It is a compound exercise that allows for overall chest development with heavy loads, thanks to other muscles that come into play to...