Measured with Surface Electromyography (EMG)
The pectoralis major is one of the most powerful muscles of the upper body and a key component for both shoulder function and aesthetic development.
Proper strengthening not only increases muscle mass and force production but also improves scapular stability and control, both essential for injury prevention.
However, not all chest exercises are equally effective. Choosing the right movement can make the difference between a high-quality training stimulus and a routine that barely produces adaptation.
Thanks to surface electromyography (sEMG), you can now know exactly which exercises generate the highest pectoralis major activation, allowing you to design smarter, more personalized training programs.
👉 Want to learn how to use EMG to optimize strength training and rehabilitation?
Contact us here and discover how to integrate surface electromyography into your clinical or sports practice.
Why Use EMG to Optimize Pectoral Training
EMG measures the electrical activity produced by muscles during contraction. This allows you to:
- ✅ Identify which exercises most effectively activate the pectoralis major.
- ✅ Differentiate between stimuli focused on strength, stability, or coordination.
- ✅ Avoid excessive activation of the deltoid or triceps, which can limit growth or cause overload.
- ✅ Adjust variables such as angle, speed, or range of motion to maximize both mechanical and metabolic stimulus.
In short, EMG enables you to design a training plan that maximizes hypertrophy while minimizing injury risk.
Exercise Ranking Based on EMG Activation
The following results show the relative activation percentage of the pectoralis major, taking the flat bench press (100%) as the reference exercise.
Compound movements such as the bench press or cable crossover generate the highest activation, while exercises performed on unstable surfaces (fitball or suspension) show lower pectoral activation but greater engagement of the core and stabilizers.
This doesn’t mean that lower-activation exercises are “inefficient.” They serve complementary purposes, improving stability, scapular control, or muscular endurance.
Below is the complete list of exercises ranked by pectoralis major activation:
| Exercise | % EMG Activation | Observations |
| Bench Press | 100% | Maximum global activation. Ideal for strength and hypertrophy. |
| Pec Deck Machine (Fly Machine) | 98% | High activation with minimal joint stress. Great for the end of a session. |
| Cable Crossover | 93% | Excellent continuous tension and control throughout the range. |
| Chest Press Machine | 79% | Stable, consistent stimulus. Useful for unilateral or rehab work. |
| Incline Dumbbell Fly | 69% | Greater recruitment of upper (clavicular) fibers. |
| Dips | 69% | Strong activation of pectoral and triceps. Requires good form to avoid anterior shoulder stress. |
| Suspension Push-Ups (TRX) | 63% | Moderate pectoral activation, high core engagement. Improves scapular stability. |
| Fitball Push-Ups | 61% | Increases core activation and coordination. Great for reconditioning phases. |
| Traditional Push-Ups | 61% | Moderate-to-high activation. Versatile and ideal for beginners or functional training. |
Practical Application in Clinical and Rehabilitation Settings
If you work with patients or athletes with shoulder pain, use these insights to:
- ✅ Select exercises according to therapeutic goals and recovery phase.
- ✅ Progress from stable to unstable movements while monitoring activation with EMG.
- ✅ Avoid exercises that create excessive anterior shoulder stress (e.g., dips in anterior shoulder tendinopathy).
- ✅ Monitor muscle symmetry between the healthy and affected side during rehabilitation.
Remember, pectoralis major hypertrophy doesn’t depend only on lifting heavier weights, but on choosing exercises that effectively activate the target muscle.
Surface electromyography allows you to measure that activation precisely and objectively, making it an essential tool for physiotherapists, strength coaches, and sports professionals.
See you in the next post 🙂
