Body region
Chest & Pecs
Follow the chest muscles, tendons and nerves involved in pressing, pushing and pec injuries.
Showing 27 pages
Anatomy
4Chest Wall Anatomy
See how the ribcage, sternum, intercostal muscles, pectorals and diaphragm make up the chest wall — and why most chest wall pain is muscular or rib-related.
Read guide →IA-CHE-ANA-002Diaphragm Anatomy
Learn what the diaphragm is, how it drives breathing, and why diaphragm-related pain or shortness of breath needs attention.
Read guide →IA-CHE-ANA-003Intercostal Muscles
Learn what the intercostal muscles do during breathing and movement, and why a pulled intercostal muscle causes sharp chest pain.
Read guide →IA-CHE-ANA-004Ribcage Anatomy
Learn how the 12 pairs of ribs, costal cartilage and sternum form the ribcage — and why rib pain is often worse with breathing and coughing.
Read guide →Exercises
11Barbell Bench Press
Learn barbell bench press setup, form cues, muscles worked, common mistakes and safe progressions.
Read guide →IA-CHE-EXE-009Parallel-Bar Dip
Learn parallel-bar dip form, muscles worked, progression options and when to choose another pressing exercise.
Read guide →IA-CHE-EXE-005Doorway Pec Stretch
Learn a controlled doorway pectoral stretch for the front of the chest and shoulder.
Read guide →IA-CHE-EXE-011Flat Dumbbell Bench Press
Learn flat dumbbell bench-press setup, form, muscles worked, benefits, mistakes and progression.
Read guide →IA-CHE-EXE-003Dumbbell Floor Press
Learn a controlled dumbbell floor press with a floor-limited range and gradual loading guidance.
Read guide →IA-CHE-EXE-007Incline Dumbbell Press
Learn the incline dumbbell press with setup, form cues, muscles worked, benefits and safer progressions.
Read guide →IA-CHE-EXE-004Incline Push-Up
Learn the incline push-up, a scalable chest exercise that bridges the gap between wall and floor push-ups.
Read guide →IA-CHE-EXE-010Machine Pec Fly
Learn machine pec fly setup, chest muscles worked, benefits and form cues for controlled training.
Read guide →IA-CHE-EXE-001Pec Isometric Press
Learn a gentle pec isometric press that creates chest-muscle tension without moving through a deep pressing range.
Read guide →IA-CHE-EXE-006Resistance-Band Chest Press
Learn the resistance-band chest press for scalable chest, shoulder and triceps strengthening.
Read guide →IA-CHE-EXE-002Wall Push-Up
Learn a wall push-up, a low-load pressing exercise that builds chest and shoulder-blade control without heavy loading.
Read guide →Glossary
1Injuries
5Costochondritis
Costochondritis is inflammation of the rib cartilage near the breastbone. Learn the typical pattern, how it is diagnosed, and how long it usually lasts.
Read guide →IA-CHE-INJ-002Intercostal Muscle Strain
An intercostal strain is a pulled muscle between the ribs. Learn the typical pattern, why it hurts to breathe, and how to recover.
Read guide →IA-CHE-INJ-003Pectoralis Major Strain & Tear
Pec injuries range from mild strains to complete tears of the pectoralis major. Learn the warning signs of a tear, how it is diagnosed, and what recovery involves.
Read guide →IA-CHE-INJ-004Rib Fracture & Bruised Rib
Rib fractures and bruised ribs usually heal on their own, but breathing problems need urgent care. Learn the symptoms, recovery timeline and warning signs.
Read guide →IA-CHE-INJ-005Sternoclavicular Joint Sprain
A sternoclavicular joint sprain causes pain at the base of the collarbone where it meets the breastbone. Learn the typical pattern, when it is serious, and what helps.
Read guide →Prevention
1Recovery timelines
1Rehabilitation
1Symptoms
3Chest Pain: When It Needs Urgent Care
Chest pain can be muscular, but some patterns are emergencies. Learn the red flags that need emergency care and how chest-wall pain is different.
Read guide →IA-CHE-SYM-002Chest Wall Pain
Chest wall pain with pressing or breathing is often muscular or from rib-cartilage irritation. Learn the patterns, when it's minor, and when it needs urgent care.
Read guide →IA-CHE-SYM-003Pain in the Chest Near the Armpit
Pain where the pec attaches near the armpit is common with pressing and lifting. Learn the typical patterns, red flags for a tear, and when to get assessed.
Read guide →