The pectoralis major, or pecs, are among the larger muscles in your upper body. They are fan-shaped and located on the front of the chest. Pec strains are one of the more common chest injuries. Upper extremity strength training diminishes symptoms associated with pec strains.
Seated Chest Press
The chest press strengthens the pecs, shoulders and triceps. A chest press machine is appropriate for most. Sit with your rear torso pressing against the back pad. Bend your knees while placing your feet in front of you. Grab the right vertical bar with your right hand and the left vertical bar with your left. Push the bars away from you to straighten your arms. Bend your elbows once they reach a full extension. Pause momentarily once the inside of your elbows are even with your sides. Complete as many repetitions as proper form will allow. Keep your shoulder blades pulled back during the pressing motion.
Dumbbell Shoulder Flexion
Shoulder flexion isolates the anterior head of the shoulder. Stand with your back and legs straight, feet shoulder-width apart. Hold a dumbbell in each of your hands, arms hanging at your sides; the weight will vary based on your capabilities and needs. Bring the dumbbells forward and up while keeping your arms straight. Hold for two seconds once the dumbbells are a little less than shoulder level. Move the dumbbells back down until your hands are outside your thighs. Cease the exercise once you reach your designated number of reps. Prevent any forward thrusting of your hips, which causes an over-arch in your lower spine.
Bosu Planks
Bosu planks stabilize the anterior and posterior upper extremity. Place a bosu ball with the platform side up. Position yourself face down with your torso horizontal to the floor. Straighten your legs while propping your heels up. Flatten your palms on the left and right side the bosu platform. Tilt the bosu platform side to side while maintaining your trunk stabilization. Keep tilting side to side for 20 to 30 seconds before resting. Five to six bosu planks are suitable for most exercisers. Full activation of your gluteals is attained by maintaining your straight leg plane.
Supine Dumbbell Punches
A supine dumbbell punching movement targets the serratus anterior. Lie on your back with your knees bent and feet flat on a table. Hold a light dumbbell in your left hand, palms up.
Straighten your left arm vertically to the table. Push the dumbbell upward by rotating your left shoulder blade up. The upward punching motion is executed without breaking your straight left arm position. Retract your left shoulder blade back down to bring the dumbbell down. Perform the same steps with your right arm once you finish a set with your left. Make sure not to bend your elbows on the downward motion.
References
- "Therapeutic Exercises for Musculoskeletal Injuries -- 3rd Edition"; Peggy A. Houglum; 2010
- "Sports Injury Management"; Marcia Anderson; 2000
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