Chest & Shoulders

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Shoulder Tendons

- Rotator Cuff
- Supraspinatus
- Subscapularis
- Teres Major
- Biceps Tendons
- Long Head
- Short Head
Shoulder Ligaments

- Glenohumeral Ligaments (GHL)

- Coraco-clavicular Ligaments (CCL)
- Transverse Humeral Ligament (THL)
Chest Origin & Insertion
- Origin
- Clavicular Head: medial half of the clavicle.
- Sternal head: sternum, upper costal
cartilages (1-6), and the aponeurosis of the
external oblique.
- Insertion
- Lateral lip of the intertubercular (bicipital)
groove of the humerus.
- Crest of the greater tubercle of the
humerus.
 Insertion of the Muscle
Pectoralis Major Pectoralis Minor Serratus Anterior Deltoid

Insertion : Greater tubercle Insertion : Coracoid process Insertion : Vertebral Insertion : Deltoid tuberosity
of the humerus of the scapula border of the scapula of the humerus
 ACTION OF THE MUSCLE
Pectoralis major Pectoralis minor Serratus anterior Deltoid

Action : Flexes, adducts, Action: Depresses the Action: Abducts and stabilizes
and medially rotates the scapula () the scapula
arm Action : Abducts the arm
 Movement Involving This Muscle
CHEST MOVEMENT SHOULDERS MOVEMENT
-Inspiration & Expiration -Dumbbell Lateral Raises
-Inspiration -Expiration -Contraction of shoulders as
- All contracting well as hips and waist
- Diaphragm & external
intercostal contracts muscles creases
-Also works that muscles that
-All muscles relaxes support and stabilizes your
-Thorax expand and
and no use shoulders
inflate the lungs

-Similar to a deflating -Lateral deltoids work as

-Create negative
balloon prime movers The lateral
pressure inside the
deltoid abducts the arms
thoracic cavity
away from the body
Shoulder stretching
http://greatist.com/move/stretches-for-tight-shoulders
Chest Stretching
http://www.wikihow.com/Perform-Chest-Stretche
s

https://www.t-nation.com/training/right-way-to-str
etch-the-pecs
shoulder Workout
Movement during shoulder
presses

Shoulder joint is abducted by the

anterior deltoid. Scapula is
abducted by the anterior
serratus

In the extension, the triceps are

used to extend the elbow.
Lat Raises
Lat raises
Shoulder joint abducted by deltoids and supra
supinatus

Elbow joints is statically flexed by elbow joint

flexors

Shoulder girdle is abducted by the serratus

anterior

Concentric contraction.

Down phase does exactly the opposite with the

contractions of muscles being eccentric.
Chest Workouts
Bench Press: Horizontal abduction/adduction

Dumbbell press

Medium-wide elbow pushups

Upper pectoral

Middle pectoral

Lower Pectoral
Movement used during the bench press:

On the way down:

Both heads are used as the pectoralis

transversely flex the shoulders during the bench
press. Used the greatest when bar is close to
chest

Pectoralis minor are also contracting to abduct

the scapula

On the way up: The triceps are used to extend

the elbow and the pectoralis now stops from
flexing.
Incline bench cable fly
 Pointers:
Shoulder-related Injuries
Workouts ARE suppose to hurt

If youre not feeling pain youre not

Sprain stimulating your muscles enough

However, you should not add weight before

Stretch or tear in a ligament you are ready, as improper form will really
injure you.

Strain
Stretch or tear in a muscle
Chest related Injuries
Basically every muscle in the chest Normally, if it is not serious it will
can tear. So I will just give one heal by itself, but if you are extremely
example: worried, go see a physician.

The pectoralis major tear Also, have a health check up before

starting/restarting a workout regime.
This can happen from overuse,
overloading the muscle etc.