The pectoralis minor is the smaller of the two pectoral muscles. The pectoralis major is the chest muscle targeted by bodybuilders because it is the larger muscle and the one responsible for a developed-looking chest. The pectoralis minor, however, stabilizes the shoulder girdle and assists the pec major in many exercises. It also aides in moving the shoulder forward.
Bent Knee Push-Up
The bent knee push-up is sometimes called a girl push-up, though there is no reason for it to be called this. Bent knee push-ups are easier than toe push-ups, but anatomically speaking, neither is more correct for either gender. Bent knee push-ups target your pecs, shoulders and arms. To perform a bent knee push-up, place your hands on knees on the floor and walk your hands forward until your torso forms a line from head to knees when your arms are perpendicular to the floor. Your arms begin straight. Then, bend your arms and lower your upper body as one unit toward the floor. Press your body back up to the starting position to complete a push-up.
Cable Standing Fly
The cable standing fly exercise works the pectoral muscles of your chest as well as the muscles of your back and shoulders. A cable weight machine is often used for this exercise, but at home you can use two resistance bands of equal weight. To perform the exercise, tie a band to two stationary objects that are at chest height and are far enough apart that you can stand between them. People can hold the cables for you as well.
Stand in between the objects while facing away from them and hold your arms at your sides with the handles of each cable in each of your hands. Position your palms forward, bend over 45 degrees with a straight back and bend your elbows slightly. Then, pull your arms forward until they touch. Your arms are perpendicular to your torso. Your shoulders move forward, too. Complete the exercise by pulling your arms back to your sides and retracting your shoulders as well.
Around the Worlds
The "around the worlds" exercise targets your pecs while lying on an exercise bench. A piano bench, aerobic step or pillow on the floor can be substituted when doing this exercise at home. To do around the worlds, lie face up on a flat surface with your knees bent and your feet on the floor. Hold your arms straight at your sides with a dumbbell in each hand, palms up. Bend your elbows slightly. Then, circle your arms overhead as if making a snow angel and touch the dumbbells together. The palms remain facing upwards and your arms stay along the same line as your body. Do not move your arms toward the ceiling or floor. Once your arms are straight overhead, reverse the motion and bring them back to your sides.
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