Sternal Head of the Pectoralis Major

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

The sternal head will be stimulated by bench pressing and fly exercises, which can be viewed in the exercise section located to the right. The transverse flexion and abduction of the shoulder during these exercises will recruit the sternal head greatly.
The sternal head will also be recruited effectively during pull-over movements, these too can be viewed in the exercise section to the right.

Bench pressing and fly variations at different angles and planes should effectively stress the sternal 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 sternal 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.