Pectoralis Major and Pectoralis Minor Muscles

About the Pectoralis Muscles

The pectoralis major and pectoralis minor are two muscles located at the front of the chest. The pectoralis major is the large, superficial chest muscle, while the smaller pectoralis minor lies underneath it. Although they are separate muscles, both influence the movement and position of the shoulder.

The pectoralis major helps move the arm forward, across the chest, and inward. The pectoralis minor helps stabilize and move the shoulder blade forward and downward. When these muscles become tight or develop trigger points, they may contribute to discomfort in the chest, the front of the shoulder, and the arm.

The pectoralis major and minor play a very important role in postural alignment, particularly in head posture, which is too far forward in some people. A forward-head posture is often caused by trigger points in the pectoralis major, which pull the shoulder blades forward, resulting in rounded shoulders and a forward-head posture. Postural correction is rarely successful without treating the pectoralis major.

Pectoralis Trigger Points: Common Symptoms

• Pain or tenderness in the chest muscles.
• Pain in the front of the shoulder.
• Discomfort that may extend into the upper arm or forearm.
• Pain when reaching forward, pushing, or moving the arm across the chest.
• Tightness across the chest and reduced shoulder mobility.
• Tender areas that reproduce familiar discomfort when pressed.

Referred pain from pectoralis trigger points may resemble or overlap with symptoms associated with other conditions, including:

• Rotator cuff disorders.
• Biceps tendon irritation.
• Thoracic outlet syndrome.
• Costochondritis or irritation of the chest wall.
• Neck-related nerve irritation.
• Heart-related chest pain, including angina.

About the Pectoralis Major

The pectoralis major is the large muscle covering the front of the chest. Trigger points in this muscle may cause pain across the chest and the front of the shoulder. Discomfort may also travel down the inside of the arm and, in some cases, reach the hand.

Because this referred-pain pattern can resemble other conditions, people may not realize that a tight or tender area in the chest muscle could be contributing to their discomfort.

The image above shows possible locations of Pectoralis Major trigger points.

About the Pectoralis Minor

The pectoralis minor is a smaller muscle located underneath the pectoralis major. Trigger points in this muscle may cause discomfort in the chest and the front of the shoulder, with pain sometimes extending down the inside of the arm.

Because the muscle lies beneath the pectoralis major, people may find it difficult to recognize it as a possible source of their symptoms.

The image above shows possible locations of Pectoralis Minor trigger points.

Pectoralis Major Self-Massage

Self-massage may help reduce tension and tenderness in the pectoralis major.

How to Massage the Pectoralis Major and Deactivate Trigger Points

1. Massage using both hands

2. Grasping the muscle

3. Massage with a Ball

Pectoralis Major Massage Instructions

Picture 1 — Using both hands: To massage the left pectoralis major, curve the fingers of your right hand into a hook and place your fingertips on the muscle. Place your left hand over your right hand to provide additional support and pressure while you slowly massage the area. To massage the right pectoralis major, reverse the hand positions and repeat the same technique.

Picture 2 — Grasping the Pectoralis Major: Gently grasp the muscle near the front of the armpit between your thumb and fingers. While maintaining comfortable pressure, slowly raise your arm to stretch the muscle. This is known as a pin-and-stretch technique. Do not press deeply inside the armpit.

Picture 3 — Using a massage ball: Place a Myo Ball or tennis ball between the pectoralis major and a wall. Lean into the ball gently and move slowly until you locate a tender area. Apply comfortable pressure, then release.

Important: Massage should feel tolerable and controlled. Stop if it causes sharp pain, numbness, tingling, dizziness, unusual chest pressure, or increased symptoms.

Pectoralis Minor Self-Massage

Because the pectoralis minor lies underneath the pectoralis major, it must be approached gently through the overlying muscle.

How to Massage the Pectoralis Minor

Pectoralis Minor Massage

Pectoralis Minor Massage Instructions

To massage the left pectoralis minor, use the fingertips of your right hand to gently explore the upper chest, just below the collarbone and toward the front of the shoulder. When you locate a tender area, apply gentle, comfortable pressure and massage it slowly.

To massage the right pectoralis minor, reverse the hand position and repeat the same technique. Because this muscle lies beneath the pectoralis major, avoid using excessive pressure and do not press deeply inside the armpit.

Important: Stop the massage if it causes sharp pain, numbness, tingling, dizziness, unusual chest pressure, or increasing discomfort.