Pectoralis Major Sternal Head
Engage your pectoralis major sternal head by performing this exercise with proper form. Start by lying on your back on a flat bench.
- Hold a dumbbell in each hand with your arms extended above your chest.
- Lower the dumbbells out to the sides until your elbows are at a 90-degree angle.
- Press the dumbbells back to the starting position, focusing on squeezing your chest muscles.
How to perform the Pectoralis Major Sternal Head
- Set up. Set up in a stable, balanced starting position appropriate for the Pectoralis Major Sternal Head 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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