pectorals usher got some pectorals like wow oh wow

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