Training
A variety of resistance exercises can be used to train the pectoralis major, including bench pressing (using dumbbells, barbells or machines at various angles such as decline, incline and flat where the hips are above, below and level with the head respectively), push ups, flyes (using dumbbells or machines at either flat or inclined angles), cable crossovers or dips. This muscle is often said to consist of four portions (upper, lower, inner and outer) but the pectoralis actually contracts evenly across all heads during most exercises and as such no portion can be 'targeted'.
The pectoralis can also be trained through a variety of sports as well as by all four Olympic styles of swimming, i.e. the butterfly, backstroke, breaststroke and front crawl. The anaerobic work capacity of the pectoralis is a major determinant of swimming speed, whereas swimming endurance is more influenced by the aerobic capacity of the deltoid muscle (apart from overall cardiopulmonary aerobic capacity).
Read more about this topic: Pectoralis Major Muscle
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