Your chest is composed of several muscles and muscle groups commonly known simply as your pecs or pectoral muscles. The pectoralis minor muscles are hidden beneath the large pectoralis major muscles that give your chest definition, but are very important in a number of functions, including downward rotation and abduction movements. Exercising your pectoralis minor muscles helps provide support, strength and range of motion for your shoulder joint. Consult your doctor before making any dramatic changes to your fitness regimen.
Definition
Your pectoralis minor muscle is located in the upper quadrant of your chest, beneath your pectoralis major muscles. The pectoralis minor muscles attach to the upper portion of your clavicle or collarbone and to the middle of your third, fourth and fifth ribs. The function of the pectoralis minor muscle allows you to curve your shoulder forward and pull your shoulder blade, or scapula, in a downward motion.
Pushups
Pushups are a very basic exercise that doesn't require the use of weights or exercise equipment. Do a pushup using your own body weight, from either your knees or your toes, depending on your current strength level. Do pushups on the floor, using a coffee table or other sturdy, low object to rest your feet or hands on, or perform standing pushups standing a short distance from a wall. Either position effectively works your pectoralis major and minor muscles.
Arm Pulls
Pulling your arms behind you while keeping your elbows bent and your forearms perpendicular to the floor is an excellent exercise to stretch and tone your pectoralis minor muscle without the use of weights. Stand or sit and bend your arms, elbows at your sides, arms bent at a 90-degree angle to your body. Pull your arms back, as if you were trying to touch your shoulder blades together behind your back. Hold the contraction for several moments and then release. Repeat as desired.
Body Lift
Stand between two solid pieces of heavy furniture, such as arm chairs. Add weight to the chairs if necessary — have someone sit in each one or place heavy household objects or free weights in the chairs to prevent slippage or tipping. Grasp the back of each chair with one hand. Keeping your legs straight, lift yourself up using your arms until your toes barely touch the floor. This move works on the downward rotation angle of the scapula and stretches and strengthens the pectoralis minor muscle at the same time. Repeat five times.
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