Sternocostal head
The broad middle and lower portion draws your arm across your chest. Flat presses and fly variations load this region alongside the rest of the chest.
Barbell bench press
Compound · Barbell
Clavicular pectorals, anterior deltoids, triceps
How to perform +
Plant your feet, keep your shoulder blades supported on the bench, and grip just wider than shoulder width. Lower the bar under control to your mid-chest, then press up.
Keep wrists stacked over elbows. Use a spotter or safety arms.
Example volume · 3–4 sets × 5–8 reps
Cable chest fly
Isolation · Cable
Clavicular pectorals, anterior deltoids
How to perform +
Stand in a split stance between two pulleys. With a soft bend in your elbows, bring your hands together in front of your chest. Return slowly.
Move through the shoulder and keep the elbow angle steady.
Example volume · 2–3 sets × 10–15 reps