Pectoralis Major Muscle Anatomy
& Exercises 101: The Chest Muscles

This pectoralis major muscle anatomy lesson teaches all about this chest muscle, from functions to exercises and more.

This pectoral muscle is a large and fan-shaped muscle that creates most of the chest mass.

It is located on top of the smaller pec muscle: the pectoralis minor.

Specifically, it reaches from the collar bone, ribs and sternum (i.e. the breastbone) to the top of the upper arm bone. Its essential actions include extending the shoulders moving your arms across the chest (i.e. a pushing movement).

As you go through this page, you may find it helpful to reference the glossary at the end of the guide. It has definitions for all terminology.

Also, you can use the links in the table of contents (TOC) to jump directly down the page to the section of your choice.

Pectoralis Major Muscle Anatomy

Sternal Head

• Origin
  • Anterior Surface of the Sternum
  • Coastal Cartilages of the 2nd and 6th ribs
• Insertion
  • Outer Lip of the Intertubercular Groove of the Proximal Anterior Surface of the Humerus
• Function
  • Downward Scapular Rotation
  • Initial Scapular Protraction
  • Internal Shoulder Rotation
  • Scapular Depression
  • Shoulder Adduction
  • Shoulder Extension
  • Transverse Shoulder Adduction
  • Transverse Shoulder Flexion

Clavicular Head

• Origin
  • Medial Half of the Anterior Clavicle
• Insertion
  • Outer Lip of the Intertubercular Groove of the Proximal Anterior Surface of the Humerus
• Function
  • Internal Shoulder Rotation
  • Transverse Shoulder Flexion
  • Transverse Shoulder Adduction
  • Shoulder Adduction
  • Shoulder Flexion
  • Shoulder Abduction

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Pectoralis Major Muscle Exercises

Pectoralis Major Exercises. Below is a list of the chest exercises that most directly workout the pectoralis major muscle fibers.

• Barbell Bench Press
• Chest and Tricep Dips
• Chest Flyes (Cable or Dumbbell)
• Dumbbell Incline Press
• Dumbbell Pullovers
• Push Ups
• Push Up Variations

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Related Chest Muscles

Related Muscles. Muscles that perform similar functions include the following:

• Pectoralis Minor
• Serratus Anterior

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Pectoralis Major Muscle Glossary

Functions

• Downward Scapular Rotation. Lowering the scapula, while also rotating the inferior angle of the scapula medially (i.e. to the inside).
• Internal Shoulder Rotation. Rotary movement around the longitudinal axis of the bone toward the center of the body; turning the upper arm inward.
• Scapular Depression. Moving the scapula downward.
• Scapular Protraction. Moving the scapula forward.
• Shoulder Adduction. Pulling the upper arms downward and to the side of the body, from an elevated position; exemplified by the pull-ups or pull-downs exercises.
• Shoulder Abduction. Moving the upper arm to the side, upward and away from the body; as exemplified by a "wing-flapping" motion or the lateral raise exercises.
• Shoulder Extension. Pulling the upper arm downward from an elevated position.
• Shoulder Flexion. Lifting the upper arms upward and to the front.
• Transverse Shoulder Adduction. Moving the upper arm toward the center-line of the body and across the chest on a horizontal plane, with triceps facing the floor; exemplified by the "pec-deck" exercise machine.
• Transverse Shoulder Flexion. Moving the upper arm toward the center-line of the body and across the chest, on a horizontal plane and with the elbows pointed outward; as exemplified by a "bear hug" movement.

Anatomy

• Anterior. Front.
• Clavicle. Collar bone.
• Coastal Cartridges. Bars of cartilage between the ends of the ribs and the sternum, which allow the ribcage to elastically move forward when breathing.
• Humerus. Upper arm bone.
• Intertubercular Groove. The groove between the tubercles (bony protrusions) at the head of the humerus.
• Medial. On, or extending toward, the inside.
• Proximal. Located closest to the origin.
• Scapula. Shoulder blade.
• Sternum. Chest plate; breastbone.

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