Exercise Tips for Developing the Pectoralis Minor

When it comes to strength training your muscles for a sculpted, well-defined chest, you’re probably familiar with your pectoralis major muscles, the large set of muscles that stretch across the upper chest. But one key chest muscle often gets overlooked during strength training exercises because of its hidden location beneath the pectoralis major — your pectoralis minor.

In spite of its name, there’s nothing minor about this muscle’s role. It's responsible for the movement of the scapula and plays an important role in shoulder location and posture.

“It allows you to reach for things in front of you and helps keep your shoulder stable so it can move in different planes of motion,” says Annalise Calo, a physical therapist who sees clients in Cincinnati.

“The pec minor often becomes weak and overused because of poor posture from working at a computer or being on your phone. Keeping both length and strength in this muscle can help prevent issues related to postural dysfunction like headaches, neck pain, and shoulder pain,” Calo says.

2 Exercises to Strengthen the Pec Minor

If you’re hoping to increase volume and definition in your pectoral region, don’t overlook key exercises to strengthen the pec minor muscles alongside your pec major muscles.

“A common mistake when working the pec minor is not working the muscle through its full range of motion,” says Calo. “Most people overwork the muscle in a shortened position, which can make poor posture worse. This means they work the muscle in a forward or protracted position but don’t control it as it lengthens or retracts.”

Instead, focus on full range of motion while completing these exercises, and if adding weight to the mix, ensure that you are utilizing safe exercise practices and using weights you can comfortably lift with proper form.

1. Chest Dips

Dips build both your pec major and pec minor. The key is to direct your bodyweight forward as you press up and down.

Step 1

Put one hand on each of a set of parallel bars. Hover your legs by kicking your heels behind you. Elevate your body by keeping your arms straight.

Step 2

Bend your elbows as you lean forward slightly and lower your body. Stop when you feel a stretch in your chest. Extend the elbows to complete one repetition.

When you're able to master your body weight with the dip, add extra resistance by hugging a dumbbell between your lower legs or strapping a weight plate around your waist with a chain.

2. Standing Fly

The fly isolates the pec major, but requires significant assistance from the pec minor.

Step 1

Stand in the center of a cable cross machine with the pulleys set at the highest level. Grasp a pulley handle in each hand.

Step 2

Keep the pulley handles to your sides and bend your elbows slightly; point your elbows to the back and sides.

Hinge forward a little from the hips and knees.

Step 3

Draw the cable handles toward each other to meet in the center of your chest. Open the arms back up to the starting position to complete one rep.

2 Stretches to Keep the Pec Minor Flexible

1. Doorway Stretch

Stand inside a doorway and place your arm inside the frame with the elbow and shoulder bent to 90 degrees — as if you're half of a goalpost. Lean into the doorway and rotate your free side away to increase the sensation in the chest. Hold 20 to 30 seconds, and then repeat on the other side.

If you don’t have a convenient doorway, you can do a similar stretch by facing a wall with your arms in a “W” position and rotating your body one way, which will stretch the opposite pec minor, says Calo. Hold 10 to 30 seconds, and then repeat on the other side.

2. Side-Lying Parallel Arm Chest Stretch

You’ll probably want to do this one on an exercise or yoga mat for a little cushioning.

Step 1

Start by lying on your stomach. Extend your arms out to the sides, forming a letter T, with your palms facing downward.

Step 2

Gently roll onto your left side, using your right palm to push away from the floor.

Step 3

Bend your right knee and lift the leg, placing the right foot behind you, while resting the left side of your temple on the floor. This will provide added stability as you stretch.

Step 4

Maintain your right palm on the floor for balance. As you progress in the stretch, you can also lift the right hand toward the sky to deepen the chest stretch.

Repeat on the opposite side.

The Takeaway

• It’s easy to overlook the pec minor, but strengthening it is an important part of ensuring proper posture and eliminating posture-related headaches and neck and shoulder pain.
• When adding pec minor exercises to your routine, make sure you’re moving the muscle through its full range of motion.
• Don’t underestimate the importance of stretching the pec minor for added stability, mobility, and strength.