PECTORALIS MAJOR USING DUMBBELLS

 

The Pectoralis Major muscle is the large muscle in your chest. It helps with pushing motions and bringing the arms in from the side, below and up on an angle. The Pectoralis Major never works alone, so anytime you work chest, you are also working other muscles such as the anterior deltoid, triceps and in one exercise today, the back.

Today we will review 3 different exercises that work the chest in the three major ranges of motion.

 

1. BENCH PRESS USING DUMBBELL AND STABILITY BALL.
Starting with a compound exercise where other muscle groups are assisting is recommended. You can use a bench for more support or if you are choosing to use a heavier weight. To challenge the core muscles, gluts and hamstrings, we will use a stability ball today.

Begin by sitting on the ball with your weights into your chest. Slowly walk out on the ball until your head and shoulders are nicely supported on the ball. Make sure your head is in line with your spine. You should be able to fit your fist under your chin (but no more), OR you can close your eyes and when you open them, you should be looking straight up, not back.

 

TECHNIQUES
Begin with arms up, palms turned in.
Inhale and bend your elbows to the side. Stop when your elbows are in line with your shoulders. Do NOT take elbows as low as they can go.
Exhale and press arms up, turning palms in as you go.

 

TRAINER TIPS
Dropping arms below shoulders will put the chest muscles into a stretch position. This may compromise the shoulder joint and potentially cause strain.
If you have a shoulder injury, you MUST work in a pain free range of motion. Performing this exercise on the floor where your elbows will have the range of motion controlled is a good place to start.
When you press up, keep the spine support. Don't let your back arch.

 

2. BENCH PRESS INCLINE
The pectoral muscle fibers run in three different directions, so you will want to include different ranges of motion for your flyes and bench presses.

 

TECHNIQUE
Lower the hips to rest lower back on the ball. Your legs and core are supporting you in this position.
Place the weights on your shoulders.
Inhale in preparation.
Exhal-press the weights up. Pause.
Slowly lower and return dumbbells to shoulders.

 

TRAINER TIPS
Select a weight you can lift with control and not adding strain to your neck or shoulders.
Make sure to keep your core engaged to support your back.
Once your set is complete, slowly walk yourself up to sitting on the ball safely.

 

3. DUMBBELL PULL OVER
This exercise works both the chest and back, so would be considered a top exercise for time efficiency.
TECHNIQUE
Lying on stability ball with your head and shoulders supported by the ball. You should be able to fit a fist (no more) under your chin.
Hold onto one dumbbell or a medicine ball with both hands.
Engage your abdominals, gluts and hamstrings to support a nice level position in your body.
Inhale-Take the weight or medicine ball overhead, maintaining your level position in your body.
Exhale-bring the weight back just past chest height

 

TRAINER TIPS
Select a weight you can lift with control and maintain proper alignment through your spine.
Control the weight-don't use momentum.
Complete the set and sit up on the ball with control.
If you have shoulder pain or injury, work in a pain free range of motion.