1. Usher got some Pectorals like Wow Oh Wow

2. PECTORALS Made up of two muscles: Pectoralis Major Pectoralis Minor
Large fan-shaped muscle on the anterior (front) of the body, makes up the majority of the chest muscles
Pectoralis Minor
Thin triangular muscle located beneath the pectoralis major

3. Anatomy of the Pectorals
ORIGIN
Pectoralis Major
Sternum (breastbone)
Pectoralis Minor
Middle ribs
INSERTION (for both the pectoralis major and minor)
Pecotralis Major
Humerus (upper arm bone)
Scapula (shoulder blade)

4. What do the Pectoral Muscles Do?
Pectoralis Major
Main function is to bring the humerus across the chest
Pectoralis Minor
Moves the shoulder area forward (shrug shoulders forward)
Other Functions
Rotate the arm inwards
Pull the arm from above the head down and pull the arm from the side upwards.

5. Common Pectoral Injuries
Most common is a torn pectoral muscle
Most likely to rupture at the point where it inserts into the arm (humerus)
Very debilitating
Rarely return back to full strength
Often requires surgical
Often seen in people who use anabolic steroids
Minor tears result in minimal bruising
Major tears result in the balling of the muscle towards the sternum

6. Common Pectoral Injuries Causes
Progressing from low weights to very heavy weights too quickly when lifting
Improper lifting techniques
Forgetting to stretch the muscle before lifting or participating in sports
Sudden contact with the ground or with another player while participating in sports
Lifting Items that are too heavy

7. Common Pectoral Injuries Prevention
Appropriate progression from low to high weights when completing a weight lifting program
Use of proper techniques and range of motion for all lifts
Proper warm-up and stretching of the pectoral muscle before lifting or participating in sports
Strengthening the muscles so they can withstand more impact if participating in sports
Not lifting items that are too heavy for the muscle to handle

8. Exercises Barbell Bench Press Dumbbell Bench Press Incline Bench Press
Decline Bench Press
Dumbbell Fly
Dumbbell Incline Bench Press
Stability Ball Dumbbell Fly
Stability Ball Dumbbell Press
Machine Chest Fly
Machine Chest Press
Push-ups

9. Barbell Bench Press

10. Dumbbell Bench Press

11. Incline Bench Press

12. Decline Bench Press

13. Dumbbell Fly

14. Dumbbell Incline Bench Press

15. Stability Ball Dumbbell Fly

16. Stability Ball Dumbbell Press

17. Machine Chest Fly

18. Machine Chest Press

19. Push-ups