Chest

Pectoralis Major

Drives all horizontal pressing and pulls the arm across the body.

How to build it: Build it with heavy flat & incline presses, weighted dips, and cable flyes for the stretch.

What it does for your sport

The same muscle earns its keep differently in every arena. Sports marked Priority depend on the chest most.

Pulled straight from the 12-week program. Every lift comes with a form cue and a minimal-equipment swap.

barbell

Shoulder blades pinned, bar to mid-chest, drive evenly.

Home swap: Dumbbell floor press or push-up

dumbbell

30° bench, press up and slightly in.

Home swap: Decline push-up

bodyweight

Tight body line, full range, elbows ~45°.

Home swap: Deficit or weighted push-up

bodyweight

Lean slightly forward, full depth, control up.

Home swap: Bench dip

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Spin the model, isolate the pectoralis major, and read exactly why it matters for your sport.