pectorals usher got some pectorals like wow oh wow

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  • PECTORALSUsher got some Pectorals like Wow Oh Wow

  • PECTORALSMade up of two muscles:

    Pectoralis MajorLarge fan-shaped muscle on the anterior (front) of the body, makes up the majority of the chest muscles

    Pectoralis MinorThin triangular muscle located beneath the pectoralis major

  • Anatomy of the PectoralsORIGIN Pectoralis Major Sternum (breastbone)Pectoralis MinorMiddle ribs

    INSERTION (for both the pectoralis major and minor)Pecotralis MajorHumerus (upper arm bone)Pectoralis MinorScapula (shoulder blade)

  • What do the Pectoral Muscles Do?

    Pectoralis MajorMain function is to bring the humerus across the chest

    Pectoralis MinorMoves the shoulder area forward (shrug shoulders forward)

    Other FunctionsRotate the arm inwardsPull the arm from above the head down and pull the arm from the side upwards.

  • Common Pectoral Injuries

    Most common is a torn pectoral muscleMost likely to rupture at the point where it inserts into the arm (humerus) Very debilitatingRarely return back to full strengthOften requires surgical Often seen in people who use anabolic steroidsMinor tears result in minimal bruisingMajor tears result in the balling of the muscle towards the sternum

  • Common Pectoral InjuriesCauses

    Progressing from low weights to very heavy weights too quickly when lifting

    Improper lifting techniques

    Forgetting to stretch the muscle before lifting or participating in sports

    Sudden contact with the ground or with another player while participating in sports

    Lifting Items that are too heavy

  • Common Pectoral InjuriesPrevention

    Appropriate progression from low to high weights when completing a weight lifting program

    Use of proper techniques and range of motion for all lifts

    Proper warm-up and stretching of the pectoral muscle before lifting or participating in sports

    Strengthening the muscles so they can withstand more impact if participating in sports

    Not lifting items that are too heavy for the muscle to handle

  • ExercisesBarbell Bench Press

    Dumbbell Bench Press

    Incline Bench Press

    Decline Bench Press

    Dumbbell Fly

    Dumbbell Incline Bench Press

    Stability Ball Dumbbell Fly

    Stability Ball Dumbbell Press

    Machine Chest Fly

    Machine Chest Press

    Push-ups

  • Barbell Bench Press

  • Dumbbell Bench Press

  • Incline Bench Press

  • Decline Bench Press

  • Dumbbell Fly

  • Dumbbell Incline Bench Press

  • Stability Ball Dumbbell Fly

  • Stability Ball Dumbbell Press

  • Machine Chest Fly

  • Machine Chest Press

  • Push-ups