Chest/Pectoralis
Chest/Pectoralis
The Pectoralis is made up of the following 2 muscles:
- Pectoralis Major
- Pectoralis Minor
Pectoralis Major allows horizontal flexion, adduction, internal rotation and flexion of the shoulder. Innervation comes from the pectoral nerves (C5-T1).
Pectoralis Minor allows depression and protraction of the shoulder. Innervation comes from the medial pectoral nerve (C8, T1).
Tyre Press Up
This is an exercise for the chest, shoulders, core and triceps
- Get on the tyre, positioning your hands close to the sides of your body.
- Extend your legs back so that you are balanced on your hands and toes.
- Keep your body in a straight line from head to toe without sagging in the middle or arching your back.
- Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire pushup.
- Slowly bend your elbows and keep them tucked close to your body as you lower your chest towards the ground.
- Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position.
- Don't lock out the elbows; keep them slightly bent.
Plate Chest Press
This is an exercise for the chest, shoulders and forearms.
- Stand tall with a weight plate pressed between your palms.
- Hold the plate level with your chest and push it out in front of you whilst squeezing your chest and forearm muscles inwards.
- Control the weight back to your chest and repeat for the desired reps or time.
- Do not let your body move. Keep your core engaged.
Return to Workout Guide
Click the button below to go back to the Workout Guide
