Exercises for the Pectoralis Major Sternocostal

Pectoralis Major Sternocostal: 200+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the lower and middle chest does

The sternocostal head is the larger part of the chest muscle, starting at the breastbone and ribs. It brings the arm across the body and presses it forward and down, and it makes up most of the chest's size.

How to train it

Flat and decline presses, dips and flies all work it. Pair a heavy press with a fly that stretches the chest, and keep the shoulder blades pulled back.

Five to start with

  1. 1
    IntermediateBarbell Bench Press

    The standard heavy chest press.

  2. 2
    BeginnerPush-Up

    Needs nothing but the floor, and scales to every level.

  3. 3
    AdvancedChest Dip

    Leaning forward loads the lower chest. For comfortable shoulders.

  4. 4
    IntermediateFlat Dumbbell Fly

    Trains the chest at full stretch.

  5. 5
    IntermediateHigh-to-Low Cable Fly

    Sweeps the arms down and in, the line of the lower chest.

All 200+ exercises that work the sternocostal head of the pectoralis major