The lats and pecs are two of the largest upper body muscle groups. Strong lats help create the V-shaped torso, while pecs create an aesthetically pleasing chest. Overdevelopment and tightness in these muscle groups can contribute to bad posture and injury. Include lat and pec exercises in your upper body routine to create a physique that is physically powerful and pleasing to the eye.
Anatomy of the Pecs
The pecs, also known as pectoralis major, are powerful muscles located on the chest. These muscles are divided into three segments known as the clavicular, sternal and costal fibers. The clavicular fibers originate from the clavicle, the sternal fibers from the breastbone, and the costal fibers from the costal cartilage on the ribs. All of the fibers insert on the bicipital groove located on the front side of the upper arm.
Anatomy of the Lats
The lats, also known as latissumus dorsi, are known as the "widest back muscle." This muscle originates at the low back and ascends up the side of the torso to merge into a tendon that also inserts on the bicipital groove.
Function
Blandine Calais-Germain, author of "Anatomy of Movement," refers to the pec major as the "hugging muscle." The pec major is also a prime mover in "pushing" exercises, like the chest press, bench press and push-up. The lats are responsible for a variety of pulling movements, like lat pull downs, pull-ups and even climbing up a ladder.
Warning
In the book "Sports Chiropractic," the authors reveal that excessive training of the lats and pecs, combined with little attention to the antagonistic muscle groups, leads to the "rounded shoulder" and "forward head" posture frequently seen in many bodybuilders. This muscular imbalance can lead to shoulder impingement, tendonitis and bursitis, as well as cervical spine/disc injury.
Training Routine
Adopt a strategic strength-training program for the lats and pecs to maximize your strength and build muscle. Include lats and pecs as part of a five-day body part split routine. Dedicate a single day to pecs and incorporate exercises that work the pecs in a variety of ways, such as the incline chest press, bench press, decline push-ups, and pec fly. Include lat exercises such as the lat pull down, pull overs and pull-ups as part of your back day routine.
Flexibility Routine
To stretch the pecs, stand next to a wall or doorway. Bend your elbow 90 degrees with your upper arm parallel to the floor. Support your forearm on the doorway and turn your torso in the opposite direction. Slowly move into the stretch and hold for 10 to 30 seconds repeat on the other side. To stretch the lats, get down on all fours. Extend one arm in front of you, parallel to the floor. Support the arm on a stability ball or a chair. Reach your fingertips as far away from your hips as possible. Hold the stretch for 10 to 30 seconds and repeat on the other side.
References
- "Trail Guide to the Body"; Andrew Biel; 2005
- "Anatomy of Movement"; Blandine Calais-Germain; 2007
- "Sports Chiropractic"; R. Mootz and K. McCarthy; 1999
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