PECTORALS

Usher got some Pectorals like Wow Oh Wow

PECTORALS

• Made up of two muscles:

▫ Pectoralis Major Large fan-shaped

muscle on the anterior (front) of the body, makes up the majority of the chest muscles

▫ Pectoralis Minor Thin triangular muscle

located beneath the pectoralis major

Anatomy of the Pectorals• ORIGIN

▫ Pectoralis Major Sternum (breastbone)

▫ Pectoralis Minor Middle ribs

• INSERTION (for both the pectoralis major and minor)▫ Pecotralis Major

Humerus (upper arm bone)

▫ Pectoralis Minor Scapula (shoulder

blade)

What do the Pectoral Muscles Do?

• Pectoralis Major▫ Main function is to bring

the humerus across the chest

• Pectoralis Minor▫ Moves the shoulder area

forward (shrug shoulders forward)

• Other Functions▫ Rotate the arm inwards▫ Pull the arm from above

the head down and pull the arm from the side upwards.

Common Pectoral Injuries

• Most common is a torn pectoral muscle▫ Most likely to rupture at the point where it

inserts into the arm (humerus) ▫ Very debilitating▫ Rarely return back to full strength▫ Often requires surgical ▫ Often seen in people who use anabolic

steroids▫ Minor tears result in minimal bruising▫ Major 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

Exercises• 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

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