Chest
The chest region includes pectoralis major and pectoralis minor, which have different actions at the humerus and scapula.
Anatomy and function
Pectoralis major is the large superficial chest muscle. Depending on the fibres and arm position, it contributes to humeral flexion, adduction and internal rotation. Pectoralis minor lies beneath it and acts mainly on the scapula. Treating both muscles as identical horizontal pressers or shoulder flexors is anatomically inaccurate.
StatPearls · Pectoral muscles · Pectoralis major anatomical review
What the HYROX® rules require
In the Burpee Broad Jump, the current Singles rulebook requires the chest to touch the ground and the athlete to rise before a simultaneous two-foot jump. It does not require a hand-release push-up, prescribe a repetition count, or name the pectorals as the limiting muscles. The Sled Push and SkiErg standards specify the task but do not assign force production to a particular chest muscle.
Training evidence and limits
Push-up research shows pectoralis-major activity alongside other shoulder-girdle and arm muscles, and activity changes across variations. EMG does not establish that one exercise has the best HYROX® transfer or that 40 unbroken push-ups predicts station performance. Bench press, push-ups and other pressing exercises can be selected within an individual programme, but the reviewed evidence does not validate the original fixed sets, weekly frequency or direct station-transfer ranking.
Shoulder EMG during push-up variations · scoping review · ACSM · 2026 resistance-training guidance
FAQ
Is bench press useful for HYROX®?
It can be one option for developing pressing strength. The reviewed sources do not show that a particular bench-press dose improves HYROX® performance or that push-up endurance universally matters more.
ACSM · 2026 resistance-training guidance · Shoulder EMG during push-up variations · scoping review
Are hand-release push-ups the HYROX® Burpee Broad Jump standard?
No. The current standard requires the chest to touch the ground, but it does not require the hands to leave the floor or prescribe a conventional push-up. Athletes should practise the complete current movement standard.
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