Pectoralis Major
Exercises that target the pectoralis major, grouped by whether they stretch or strengthen it.
The pectoralis major is the large fan-shaped chest muscle. It draws the arm across and toward the body (adduction) and rotates it inward, and it is a powerful mover in pushing tasks.
When it is short and tight it pulls the shoulders forward and inward, feeding rounded-shoulder posture and making it hard to sit or stand with an open chest. It is one half of the "tight front / weak back" upper-crossed picture.
It responds to doorway and corner chest stretches to restore length, paired with strengthening the mid-back retractors. See the chest-opening stretches and shoulder exercises.
