Clavicular Head of the Pectoralis Major

Comments

The clavicular head of the pectoralis major occupies the upper region on the pectoralis major, a fan like muscle that makes up the main muscle bulk of the chest area, which also includes the sternal head.

The pectoralis major is commonly stimulated using chest pressing variations, and fly movements. The transverse flexion and abduction of the shoulder during these exercises will recruit the clavicular head greatly. These can be viewed in the exercise section to the right.

The main chest exercises will effectively stimulate the clavicular head . It is noted that the clavicular head is also recruited during shoulder abduction and flexion however. So the clavicular head does often work as a secondary muscle during some of the deltoid exercises, such as front raises.

Bench pressing and fly variations at different angles and planes should effectively stress the clavicular head. For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
If however strength and power is the primary goal then the clavicular head will likely be best stimulated via pressing movements, where 1-5 reps can be incorporated successfully for stimulating the type iiB fibres and neural adaptations of the nervous system. Fly’s may not suit the lower reps ranges as excessive stress is often placed on shoulder and elbow joint, increasing chances of injury.