Strict pull-up
From a still, straight-arm hang, pull until the chin is over the bar, with no swing.
3 × 1–3
Pectoralis major
muscle
Where it runs
From the collarbone, the breastbone and the upper ribs to the outer side of the upper arm bone.
What it does
Brings the arm across and down in front of the body.
In a pull-up
Assists pulling the arm down from overhead, most in the first part of the pull.
Drills that work it
In the programs
- Phase 3 — Strict again — Shoulder: kipping works, strict pull-ups do not
Works alongside
Other structures the same drills work.
- Latissimus dorsi
- Lower trapezius
- Teres major
- Rhomboids
- Brachialis
- Biceps
- Forearm and finger flexors
- Subscapularis
General anatomy, simplified. It describes a structure, not anybody's shoulder, and cannot say what is wrong with yours.