PECTORALIS MAJOR USING STRETCH TUBING

 

Whenever you work the pecs, the deltoids, and triceps are also involved. The key is to choose exercises that use the targeted muscle as the primary muscle for the movement. In this video we will demonstrate three exercises for the chest using the Stretch Tubing.

I always love to challenge the core or balance with each exercise, but if you are working strength and using heavier weights, make sure you have enough support and stability to perform the exercise safely. Typically, if you are using a stability ball, BOSU or other balance device, you will want to use a lower resistance and focus on higher repetitions to ensure safety.

 

1. BENCH PRESS WITH STRETCH TUBING
You can either wrap the tube around your back, or attach it to a post behind you. To learn how to create your own door jam, see our video on this in the Stretch Tubing section.

Either stand on the floor, a BOSU or sit on a stability ball.

 

TECHNIQUES
Begin with arms pressed forward to get yourself stabilized.
As long as your spine is long and support with your core, you can lean forward
Inhal-bend your elbows
Exhale-ress forward

 

VARIATION
As the pectoral muscle fibers run in three directions, you can move the tube low on the pole to create an Incline Bench Press, or move it up high on the pole to create a Decline Bench Press.

 

TRAINER TIPS
This is a great stabilizing exercise for your core and shoulder girdle (area around your shoulder blades) Keep your shoulder blades still and your abdominals in with tail bone tucked under slightly (don't let your back arch)

 

VARIATION
For added challenge for your move one arm at a time.
Keep your body facing forward (no rotation)

 

2. CHEST FLY USING STRETCH TUBING
This is more of an isolation exercise for the pectoral muscle. Isolation exercises should be performed after the compound exercise to further target the intended muscle group.

 

TECHNIQUE
Anchor the tubing around a post.
Sit or stand.
Reach arms forward to get set up and stabilized through your core.
Inhale¡ªopen arms to the side, stopping just in front of your shoulders.
Exhale¡ªbring your arms forward to touch finger tips.

 

TRAINER TIPS
This is a great stabilizing exercise for your core and shoulder girdle (area around your shoulder blades) Keep your shoulder blades still and your abdominals in with tail bone tucked under slightly (don't let your back arch)

 

VARIATION
For added challenge move one arm at a time.
Keep your body facing forward (no rotation)