Pectoralis Major (Sternal)

Muscle group: Chest

Lower portion of the chest that adducts and internally rotates the arm, primarily responsible for pressing movements.

Exercises Targeting Pectoralis Major (Sternal)

Primary Mover (73)

Archer Push Up

Bodyweight Intermediate

Assisted Dip

Machine Beginner

Band-assisted Chest Dip

Band Chest Press

Barbell Bench Press (power lift)

Barbell Intermediate

Barbell Decline Bench Press

Barbell Intermediate

Barbell Bench Press

Barbell Intermediate

Chest Dip

Bodyweight Intermediate

Incline Push-up

Bodyweight Intermediate

Push-up (on knees)

Bodyweight Intermediate

Burpee

Bodyweight Intermediate

Cable Isolateral Bench Press

Cable Intermediate

Cable Isolateral Cable Fly

Cable Intermediate

Cable Isolateral Chest Press

Cable Intermediate

Cable Isolateral Decline Chest Press

Cable Intermediate

Cable Isolateral Lying Fly

Cable Intermediate

Cable Isolateral Standing Chest Press

Cable Intermediate

Cable Isolateral Standing Fly

Cable Intermediate

Cable Chest Fly

Cable Intermediate

Cable Crossover

Cable Crossover Machine

Machine Beginner

Cable Pullover

Chest Press Machine

Machine Beginner

Crab Walk

Bodyweight Intermediate

Decline Barbell Bench Press

Barbell Intermediate

Decline Dumbbell Bench Press

Dumbbell Intermediate

Dip (Chest-Focused)

Bodyweight Intermediate

Dumbbell Bench Press

Dumbbell Intermediate

Dumbbell Decline Bench Press

Dumbbell Intermediate

Dumbbell Pullover

Dumbbell Intermediate

Dumbbell Fly

Dumbbell Intermediate

Floor Press

Dumbbell Intermediate

Front Lever

Bodyweight Advanced

Hindu Push Up

Bodyweight Intermediate

Incline Dumbbell Fly

Dumbbell Intermediate

Kettlebell Arm Bar

Kettlebell Advanced

Kettlebell Turkish Getup

Kettlebell Advanced

Landmine Press

Landmine Intermediate

Low Cable Crossover

Machine Chest Press

Machine Beginner

Lever Bench Press

Machine Beginner

Lever Chest Dip

Machine Beginner

Lever Chest Dip (plate loaded)

Machine Beginner

Lever Chest Press

Machine Beginner

Lever Decline Chest Press (plate loaded)

Machine Beginner

Lever Isolateral Bench Press (plate loaded)

Machine Beginner

Lever Isolateral Chest Press

Machine Beginner

Lever Isolateral Chest Press (plate loaded)

Machine Beginner

Lever Isolateral Decline Chest Press

Machine Beginner

Lever Isolateral Lying Fly (gripless)

Machine Beginner

Lever Isolateral Pec Deck Fly

Machine Beginner

Lever Isolateral Seated Fly

Machine Beginner

Machine-assisted Chest Dip

Machine Beginner

Machine-assisted Chest Dip (kneeling)

Machine Beginner

Sled Standing Chest Dip

Machine Beginner

Muscle Up

Bodyweight Advanced

Self-assisted Chest Dip

Weighted Chest Dip

None Intermediate

Weighted Push-up

None Intermediate

Pec Deck

Machine Beginner

Push-Up

Bodyweight Beginner

Serratus Punch

Dumbbell Intermediate

Smith Machine Bench Press

Smith Machine Beginner

Smith Bench Press

Smith Machine Beginner

Smith Decline Bench Press

Smith Machine Beginner

Suspended Chest Press

Suspension Intermediate

Suspended Fly

Suspension Intermediate

Suspended Self-assisted Chest Dip

Suspension Beginner

Svend Press

Plate Intermediate

TRX Chest Press

Suspension Intermediate

TRX Fallout

Suspension Intermediate

Wide Push-Up

Bodyweight Beginner

Zercher Carry

Barbell Intermediate

Secondary / Assisting (117)

Back Lever

Bodyweight Advanced

Band-assisted Chin-up

Band-assisted Parallel Grip Pull-up

Band-assisted Triceps Dip

Machine-assisted Triceps Dip

Machine-assisted Triceps Dip (kneeling)

Self-assisted Inverse Leg Curl

Self-assisted Triceps Dip

Barbell Bent-over Row

Barbell Intermediate

Barbell Incline Bench Press

Barbell Intermediate

Barbell Pullover

Barbell Intermediate

Barbell Underhand Bent-over Row

Barbell Intermediate

Bench Dip

Bodyweight Intermediate

Bench Dip (heels on floor)

Bodyweight Intermediate

Biceps Row (high bar)

Bodyweight Intermediate

Close Grip Incline Push-up (on bar)

Bodyweight Intermediate

Close Grip Push-up

Bodyweight Intermediate

Close Grip Push-up (on knees)

Bodyweight Intermediate

Decline Push-up

Bodyweight Intermediate

Decline Push-up (on stability ball)

Bodyweight Intermediate

Inverted Biceps Row

Bodyweight Intermediate

Inverted Row (feet elevated)

Bodyweight Intermediate

Parallel Close Grip Pull-up

Bodyweight Intermediate

Push-up Plus

Bodyweight Intermediate

Row (high bar)

Bodyweight Intermediate

Single Leg Hanging Hamstring Bridge

Bodyweight Intermediate

Triceps Dip

Bodyweight Intermediate

Cable Bent-over Pullover

Cable Intermediate

Cable Chin-up

Cable Intermediate

Cable Close Grip Pulldown

Cable Intermediate

Cable Isolateral Bench Press

Cable Intermediate

Cable Isolateral Chest Press

Cable Intermediate

Cable Isolateral Incline Fly

Cable Intermediate

Cable One Arm Bent-over Row

Cable Intermediate

Cable One Arm Straight Back Seated High Row

Cable Intermediate

Cable Parallel Close Grip Pull-up

Cable Intermediate

Cable Parallel Grip Pull-up

Cable Intermediate

Cable Parallel Grip Pulldown

Cable Intermediate

Cable Seated Row

Cable Intermediate

Cable Standing Shoulder Internal Rotation

Cable Intermediate

Cable Straight Back Seated Row

Cable Intermediate

Cable Triceps Dip

Cable Intermediate

Cable Underhand Pulldown

Cable Intermediate

Cable Wide Grip Seated Row

Cable Intermediate

Cable Wide Grip Straight Back Seated Row

Cable Intermediate

Cable Internal Rotation

Chin-Up

Bodyweight Intermediate

Close Grip Bench Press

Barbell Intermediate

Diamond Push-Up

Bodyweight Intermediate

Diamond Push-Up (Tricep Focus)

Bodyweight Intermediate

Dip (Tricep-Focused)

Bodyweight Intermediate

Dumbbell Bent-over Row

Dumbbell Intermediate

Dumbbell Incline Bench Press

Dumbbell Intermediate

Dumbbell Incline Fly

Dumbbell Intermediate

Dumbbell Lying Row

Dumbbell Intermediate

Dumbbell Shoulder Internal Rotation (on floor)

Dumbbell Intermediate

Hollow Body Hold

Bodyweight Intermediate

Incline Barbell Bench Press

Barbell Intermediate

Incline Dumbbell Bench Press

Dumbbell Intermediate

Internal Rotation Cable

Inverted Row

Suspension Beginner

Kettlebell Renegade Row

Kettlebell Intermediate

L Sit

Bodyweight Advanced

Lever Close Grip Pulldown

Machine Beginner

Lever Close Grip T-bar Row (plate loaded)

Machine Beginner

Lever Incline Bench Press

Machine Beginner

Lever Incline Chest Press

Machine Beginner

Lever Isolateral Chest Press (plate loaded)

Machine Beginner

Lever Isolateral Close Grip Bench Press (plate loaded)

Machine Beginner

Lever Isolateral Incline Chest Press

Machine Beginner

Lever Isolateral Incline Chest Press (on Hammer military press, plate loaded)

Machine Beginner

Lever Isolateral Incline Fly

Machine Beginner

Lever Isolateral Narrow Grip Seated Row (plate loaded)

Machine Beginner

Lever Isolateral Pulldown

Machine Beginner

Lever Isolateral Pulldown (plate loaded)

Machine Beginner

Lever Isolateral Seated High Row

Machine Beginner

Lever Isolateral Seated High Row (plate loaded)

Machine Beginner

Lever Isolateral Seated Low Row (plate loaded)

Machine Beginner

Lever Isolateral Shoulder Internal Rotation (plate loaded)

Machine Beginner

Lever Isolateral Underhand Pulldown (plate loaded)

Machine Beginner

Lever Isolateral Wide Grip Seated Row (high bar, plate loaded)

Machine Beginner

Lever Isolateral Wide Grip Seated Row (plate loaded)

Machine Beginner

Lever Neutral Grip Incline Row (plate loaded)

Machine Beginner

Lever Pullover

Machine Beginner

Lever Seated Row

Machine Beginner

Lever Seated Row (no chest pad)

Machine Beginner

Lever Shoulder Internal Rotation

Machine Beginner

Lever Straight Back Seated Row (no chest pad)

Machine Beginner

Lever Triceps Dip

Machine Beginner

Lever Triceps Dip (plate loaded)

Machine Beginner

Lever Underhand Seated Row

Machine Beginner

Lever Wide Grip Incline Row (plate loaded)

Machine Beginner

Lever Wide Grip Seated Row

Machine Beginner

Machine-assisted Chin-up

Machine Beginner

Machine-assisted Parallel Close Grip Pull-up

Machine Beginner

Machine-assisted Pull-up (open-centered bar)

Machine Beginner

Machine-assisted Pull-up (open-centered bar, standing)

Machine Beginner

Sled Standing Triceps Dip

Machine Beginner

Mountain Climber

Bodyweight Beginner

Partner-assisted Chin-up

Self-assisted Chin-up

Weighted Bench Dip

None Intermediate

Weighted Chin-up

None Intermediate

Weighted Parallel Close Grip Pull-up

None Intermediate

Weighted Triceps Dip

None Intermediate

Weighted Inverted Row

Plate Intermediate

Reverse Plank

Bodyweight Intermediate

Smith Bent-over Row

Smith Machine Beginner

Smith Close Grip Bench Press

Smith Machine Beginner

Smith Incline Bench Press

Smith Machine Beginner

Straight Arm Pulldown

Suspended Inverted Row

Suspension Intermediate

Suspended One Arm Row

Suspension Intermediate

Suspended Pull-up

Suspension Intermediate

Suspended Row

Suspension Intermediate

Tate Press

Dumbbell Intermediate

TRX Pike

Suspension Advanced

Stabilizer (64)

Barbell Lying Triceps Extension

Barbell Intermediate

Barbell Lying Triceps Extension "Skull Crusher"

Barbell Intermediate

Barbell Push Crunch

Barbell Intermediate

Bird Dog

Bodyweight Beginner

Alternating Bird Dog

Bodyweight Beginner

Bent Knee Side Plank

Bodyweight Beginner

Front Plank

Bodyweight Beginner

Incline Leg Raise

Bodyweight Intermediate

Incline Straight Leg Raise

Bodyweight Intermediate

Vertical Leg Raise

Bodyweight Intermediate

Vertical Leg Raise (on parallel bars)

Bodyweight Intermediate

Vertical Straight Leg Raise

Bodyweight Intermediate

Cable Kneeling Crunch

Cable Intermediate

Cable Lying Triceps Extension

Cable Intermediate

Cable Neck Extension

Cable Intermediate

Cable One Arm Pushdown

Cable Intermediate

Cable Pushdown

Cable Intermediate

Cable Pushdown (with back support)

Cable Intermediate

Cable Pushdown (with V-bar)

Cable Intermediate

Cable Seated Twist

Cable Intermediate

Cable Side Crunch

Cable Intermediate

Cable Standing Overhead Crunch

Cable Intermediate

Cable Twist

Cable Intermediate

Chest Supported Row

Barbell Intermediate

Dumbbell Lying Triceps Extension

Dumbbell Intermediate

Dumbbell Push Crunch

Dumbbell Intermediate

Incline Dumbbell Curl

Dumbbell Beginner

Lever Donkey Calf Raise

Machine Beginner

Lever Kneeling Twist

Machine Beginner

Lever Lateral Neck Flexion

Machine Beginner

Lever Lateral Neck Flexion (plate loaded)

Machine Beginner

Lever Lying Crunch (plate loaded)

Machine Beginner

Lever Neck Extension

Machine Beginner

Lever Neck Extension (plate loaded)

Machine Beginner

Lever Seated Crunch

Machine Beginner

Lever Seated Crunch (arm bar)

Machine Beginner

Lever Seated Crunch (arm pad)

Machine Beginner

Lever Seated Leg Raise Crunch (plate loaded)

Machine Beginner

Lever Seated Side Leg Raise Crunch (plate loaded)

Machine Beginner

Lever Seated Twist

Machine Beginner

Lever Seated Twist (gripless)

Machine Beginner

Lever Seated Twisting Leg Raise Crunch (plate loaded)

Machine Beginner

Lever Triceps Extension

Machine Beginner

Lever Triceps Extension (plate loaded)

Machine Beginner

Lever Triceps Extension (with preacher pad)

Machine Beginner

Lever Vertical Leg Raise

Machine Beginner

Sled Donkey Calf Raise

Machine Beginner

Sled Leg Hip Raise (ab coaster)

Machine Beginner

Sled Side Leg Hip Raise (ab coaster)

Machine Beginner

Weighted Incline Leg Raise

None Intermediate

Weighted Vertical Leg Raise

None Intermediate

Weighted Vertical Leg Raise (on parallel bars)

None Intermediate

Weighted Vertical Straight Leg Raise

None Intermediate

Seal Row

Dumbbell Intermediate

Side Plank

Bodyweight Beginner

Skull Crusher

Barbell Intermediate

Spider Curl

Barbell Intermediate

Suspended Forward Angled Single Leg Calf Raise

Suspension Intermediate

Suspended Jack-knife

Suspension Intermediate

Suspended Mountain Climber

Suspension Intermediate

Suspended Pike

Suspension Intermediate

Suspended Pull Through

Suspension Intermediate

Suspended Triceps Extension

Suspension Intermediate

Suspended Twisting Jack-knife

Suspension Intermediate

Other Muscles in Chest

Pectoralis Major (Clavicular), Pectoralis Minor, Serratus Anterior

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