Pec Deck Flys

pec deck flys

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting on the machine with your arms spread horizontally. Your elbows are bent on the pads with your forearms and wrist released :

  • Inhale and tighten your arms to the maximum

  • Exhale at the end of the movement

This exercise works the pectoralis major by stretching it and a little bit coraco-brachialis and biceps short head. When the elbows brought together, the effort is in the sternal part of the pectoralis major.

With high reps, you can have intense pump.

This exercise is excellent for beginners to build strength to then do more complex exercises.

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-Steph

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Dumbbell Flys

dumbbell flys

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Lying on a bench with dumbbell in pronated grip and your arms slightly flexed :

  • Inhale and spread your arms to the horizonzal

  • Lift your arms to the vertical while exhale

  • Squeeze your chest at the end fo the movement to work the sternal part of the pectoralis major.

Does this exercise with light weights.

This exercise works pectoralis major and it’s a good exercise to increase chest expansion to increase lung capacity.

it’s also an excellent movement to stretch your pectoralis major.

Attention

To avoid pectoralis major tears, it’s necessary to do this exercise with extreme caution when the weights are heavy.

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-Steph

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Leverage Bench Press

leverage bench press

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Lying on a horizonzal bench with your butt glued to the bench and your feet on the ground :

  • Inhale and press

  • Exhale at the end of the movement

This guided exercise works the pectoralis major, mainly the sternal parts at the end of the movement. This guided exercise also work a little bit the triceps and anterior deltoids.

Variant : By pulling out your chest and arching your back, you work more the lower part of your pectoralis major (chest). But beware, this technique is harmful for people with back problems.

Share this articles if you think it can help someone you know. Thank you.

-Steph

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Rupture Of The Pectoralis Major

rupture, tear, pectoralis, major, tendon

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Pectoralis major begins on the anterior surface of the thoracic cage and its insertion is to the anterior surface of the upper end of the humerus.

Pectoralis major is a muscle which has the function of bringing the arm forward in front of the rib cage which make it possible to make hugs.

Bench press can create small tears at the pectoralis major which can sometimes cause a partial rupturing of its tendon (around upper chest).

This partial rupture of the tendon occurs in powerful athletes who have gained an abnormally rapid strength, which didn’t allow time for tendons to strengthen. This injury can also happen to athletes who make a « dry » diet, so a low-calories diet to better make muscles more visible. These low-calories diets weaken joints, tendons and muscles.

The wound always arrives during a bench press and affects only the clavicular head of pectoralis major.

The rupture of the tendon can be so painful that the athlete may lose consciousness. Often a tumefaction with eccymosis apprears on the anterior surface of the arm and the retraction of the clavicular head create a hollow around the upper chest.

Diagnostic error

how much

A problem that very often happens with this wound is that doctors, after diagnostic, considers it to be gravity-free. This is an understandable mistake because during the diagnostic, the injured person can make all movements related to the pectoralis major’s motor function. It’s for this reason that doctors consider this wound as a simple muscle tear rather than a ruptured tendon or a severe muscle tear.

Indeed, many muscles compensate the functional loss of clavicular head of pectoralis major to continue to move the arm. I spit of the rupture of the clavicular head of pectoralis major, it’s possible to raise the arm forward by the sternal portion (middle chest) and abdominal portion (lower chest) of the pectoralis major which also compensates.

When there is rupture of the pectoralis major, it’s necessary to have it reinserted as quickly as possible on the humerus with a surgery operation.

If not done as quickly as possible, there is retraction and fibrous transformation of the muscle. In this case, surgery is no longer feasible.

It’s true that the injured person can still move his/her arm without the upper portion of the pectoralis major but the injured person can never regain its initial strength and will be seriously handicapped to continue to do heavy bench press.

Share this article if you think it can help someone you know. Thank you.

-Steph

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