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Chest/Pectoralist Stretches

by Taylor Tollison

The pectoralis muscles are located in the chest area of both the male and female. The major muscles that make up the chest muscles are the pectoralis major and the pectoralis minor.

The chest muscles are implicated in various movments. Because the chest muscles attach to the arm, certain basic arm movements happen because of the chest muscles. Some of the these movements are seen in throwing a baseball and football, or flapping the arms like a bird.

Origin and Insertion

Critical to understanding how the chest muscles operate is knowing the insertion and origin. Because this is not a science class I will keep it simple. 

The pectoralis majorchest pectoralis

Because the pectoralis major originates at the collar bone and crosses over the chest area to the insert at the upper arm we can now see what why the pectoralis Major plays an important part in various arm movements.

  • Insertion- Humerus (upper arm)
  • Origin-Clavicle (collar bone)

The pectoralis minor

  • Insertion-Ribs
  • Scapula

Exercises that work the Chest muscles

  • Dips
  • Push Ups
  • Bench Press
  • Flys
  • Cable Crossovers

How to stretch the Chest Muscles

Use this stretch to improve your chest flexibility.

Chest Doorway Static Stretch
chest stretching

Exercise Description:
Chest Doorway Stretch
Classification:
Flexibility
Instructions:
1. Standing next to a solid surface place your lower arm flat against a doorway as seen in the image.

2. Place the foot on the same side of the chest your are stretching forward.

3. Keeping your body upright, with your upper arm rested on a doorway, slowly move your entire body forward until you feel a stretch in your chest muscles. (keep your body upright do not lean forward while you move forward.)
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