Pectoralis Major
The Pectoralis Major is a key muscle in the chest that plays a vital role in upper body movements.
To strengthen this muscle, focus on exercises that involve pushing and lifting.
- Start with a warm-up to prepare your muscles.
- Incorporate exercises like bench presses or push-ups.
- Ensure proper form to avoid injury.
- Gradually increase the weight as you gain strength.
How to perform the Pectoralis Major
- Set up. Set up in a stable, balanced starting position appropriate for the Pectoralis Major using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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View staged routine (0)Variations of Pectoralis Major
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