The pectoral muscles, or pecs, include the pectoralis major and pectoralis minor muscles that lie within your chest. The pectoralis major helps extend, flex, horizontally adduct and inwardly rotate your shoulder, while the pectoralis minor moves your scapula bones forward and downward. Performing stretching and strengthening exercises that target the pecs on a regular basis can help them function effectively, increase your range of motion and reduce your risk for certain injuries. Consult your doctor if any exercise causes pain other than mild muscle soreness.
Static Stretching Exercises
Static stretching exercises that target the pecs involve lengthening the muscles slowly until you feel gentle tension, and then holding for 10 to 30 seconds. These may help increase your scapular and shoulder-joint ranges of motion. You can stretch both pectoral muscles by performing different variations of the doorway stretch. Flex your elbow to 90 degrees with your forearm pointed upward and place it against a doorway. Rotate your body away from your arm until you feel light tension to stretch the pectoralis major, or lean forward so your scapula bone retracts, or moves backward, to stretch the pectoralis minor. Perform each stretch several times, progressively increasing the range of motion with each repetition.
Dynamic Stretching Exercises
Dynamic stretching exercises that target the pecs are different than the static variety in that they involve lengthening and shortening the muscles repeatedly instead of holding them in a stretched position. These are likely more practical than static stretches because they simulate everyday movements more closely. The purpose of dynamic stretches, however, is the same: to increase your range of motion. The scissor exercise, which involves opening your arms and crossing them in front of your chest repeatedly, is one example of a dynamic stretch for the pectoralis major. To stretch the pectoralis minor dynamically, stand with your arms at your sides and move your shoulders forward and backward repeatedly.
Strengthening Exercises
Contracting the pecs against external resistance regularly -- two to three times per week on nonconsecutive days -- strengthens the muscles, helping them to function effectively and potentially protecting them and the surrounding structures from injury. Progressively increase the amount of resistance and decrease the number of repetitions that you perform during each session over time to achieve maximal benefits. The bench press, dips, dumbbell flies and pushups are examples of exercises that target the pectoralis major, and the standing fly, which involves pulling two cables -- each attached to a stack of weights -- together in front of your chest, works the pectoralis minor.
Plyometric Exercises
Plyometrics are fast-paced, high-intensity exercises that help build power in the involved muscles, allowing them to contract forcefully at high velocities. They are most appropriate for athletes who routinely execute powerful movements, such as jumping, kicking, pulling, pushing, striking, swinging and throwing, during their competitions and practices. Powerful pecs are essential for an offensive lineman in football, or example, so he can push away the defender he's assigned to block. The clap pushup, which involves pressing your hands off the floor and clapping them together during the upward-movement phase of the exercise, is an example of a plyometric activity for the pecs.
References
- "Basic Biomechanics"; Susan J. Hall; 2007
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
- ExRx.net: Chest Exercise Menu
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