Pectoralis minor exercises at home

Exercise Tips for Developing the Pectoralis Minor

I think we can do better using manual stretching in addition to the postural exercises I recommend above for at home. To stretch the pec minor, I have settled on a manual supine technique the combines aligning the shoulder in the correction orientation of the pectoralis minor muscle fibers and stabilizing the muscle by the coracoid Here are some exercises for chest/ pectoralis major you can do even at your home. 1. Push ups. Lie down of floor in a prone position. Keep your palms at the chest level and push the ground such that your elbows are extended and your torso, chest and thighs are off the ground. Keeping your core engaged, pause for a second in this high plank. The pectoralis major is the larger of the two muscles, and extends across the upper chest, attaching to the shoulder and the breastbone and has a fan-like appearance. The pectoralis minor on the other hand is a small, thin and triangular muscle that sits just below the pectoralis major

Chest Movements-Pectoralis Major and Minor

Exercise Tips for Developing the Pectoralis Minor : Online

  1. or, the outer bands of the chest, the lower region of the pectoralis major, the obliques (back) and abdo
  2. or attaches to our scapula. Movements in the arm won't directly activate your pectoralis
  3. or has one major function, which is to stabilize the scapula. The most popular exercises to add resistance to these basic movements include the bench press, dumbbell press, dumbbell fly, cable crossover, and the push-up. But they're by no means the only options

Exercise Strategies for Developing the Pectoralis Minor

Pectoralis Strain Rehabilitation Exercises You may do all of these exercises right away. Pectoralis stretch: Stand in a doorway or corner with both arms on the wall slightly above your head. Slowly lean forward until you feel a stretch in the front of your shoulders Welcome back! Help me open a gym in Rwanda: https://www.gofundme.com/theomutesaToday we are going to learn everything you need to know on How to Train your p.. The major function of this head is also to adduct the arm plus it helps with internal rotation of the humerus. Exercises like decline bench press, dips and regular bench press target this head where you are pushing forward or downward. Pectoralis Minor. The triangular shaped pectoralis minor muscle is found underneath the pectoralis major Use a Smith machine or an assisted pullup machine for this exercise. Have a seat on the floor and have your chest directly underneath the bar. Place your feet shoulder-width apart and bend your.. So there are two main muscles in your chest, the pectoralis major and pectoralis minor, but many just refer to them as pectorals or pecs for short. Pectoralis Major The pectoralis major is a thick fan-shaped muscle that consists of sternal (breastbone) and clavicular (collarbone) attachments

With one simple exercise, you can target the primary muscles of the chest, the pectoralis major and pectoralis minor. You'll also target muscles in your arms, back and abdomen. There are scores of push-up varieties to choose from, from beginner to advanced, all a variation of the traditional push-up Two of the best chest exercises that target both the pec major and pec minor are the decline press and dips. Perform this simple experiment: Place your left hand over your right pec According to a December 2017 study from the Journal of Exercise Physiology Online, the horizontal position activates more of your pectoralis major than lifting at an incline. Lie down on a bench with your feet flat on the floor. Hold a dumbbell in each hand and above your shoulders When you fix your posture, you also open up your chest, which makes it easier to take deep, quality breaths. The pec minor in particular is especially helpful, as the smaller, triangular muscle attaches at the middle of your third, fourth, and fifth ribs. Any time you breathe in, the pec minor stretches, allowing your rib cage to expand

Pectoralis Minor Exercises Without Weights SportsRe

  1. or is at least somewhat overactive/short in most people due to spending so much time in hunched-over, shoulders-forward positions (e.g. typing on a laptop, texting on phone, playing video games). This is intensified among weight trainees, who typically do much more training with push exercises than pull exercises
  2. or. The primary purpose of the chest muscles is to allow for the rotation of the.
  3. or is on the outer edge of the chest, just behind the pectoralis major

Top 10 Home Chest Workouts. When you're working on your chest muscles, you'll mostly be targeting your pectoralis major and minor muscles, as well as your deltoids. These are the muscles that stretch right across your chest and under your armpits, as well as your shoulders Pectoral muscles are just chest muscles. Formally known as the pectoralis major and pectoralis minor, these muscles are located under the breast area in men and women. Pectoral muscles contribute to the effort exerted when we use our arms and shoulders. Strengthening pectoral muscles is important for several reasons. Building muscle improves metabolism and reduces the likelihood of diabetes. Experts say those of us sitting at our desk for long periods of time should take mini-breaks to save our hands and back. This particular chest stretch gets a really important posture muscle called the pectoralis minor.. In fact, a 2006 study published in the Journal of Elbow and Shoulder Surgery found the way of stretching the pectoralis minor muscle you'll learn in this article resulted in. At-Home Exercises: Towel Pectoralis Minor Stretch. Sarah Hammer. May 14, 2021. If you're looking for dry needling in Portland, or dry needling in Bend to help with pain and stiffness in your neck and shoulders, we at To The Point PDX Dry Needling treat every muscle that may be involved in the pain involved in the injury or discomfort Pec Minor Stretch. Improving pectoralis minor length and mobility will alleviate irritation of the nerves under this muscle. Begin lying over a foam roll under the hips and spine. With the elbow bent allow the arms to fall down towards the floor. Fully exhale and relax in this position for 30 seconds

Stretches for a Tight Pectoralis Minor. The pectoralis minor connects to the third, fourth and fifth rib, connecting with the scapula. When your pectoralis minor is supple and stretched, it can better lower your upper arm from a raised position, or rotate your upper arm rearward at the shoulder joint, according to the. Baby Got Back: At-Home Back Workouts If You Have 10 Minutes, 20 Minutes, or No Minutes We asked a bunch of fitness professionals about the best at-home back workouts that require little to no. The exercises that you will need to do will depend on what is causing your winged scapula in the first place. 1. Pectoralis Minor tightness/over-activity. A tight/overactive Pectoralis Minor (along side a tight levator scapulae and short head biceps) can pull the inner border of the shoulder blade off the rib cage. 2

1.1 Pain patterns. When your pectoralis minor contains trigger points, it can give you pain right at the location of these spots and send it to other, seemingly unrelated areas of your body.. The main pain zone of the pectoralis minor is the front of your shoulder, but you might also experience a radiating pain into your chest and all the way down your inner arm Thoracic Outlet Syndrome: Potential sites of compression. In the image above, you will notice that there are 3 various areas where anatomical contents may become compressed, ultimately leading to thoracic outlet syndrome (1,2,3): Interscalene triangle: Between the anterior and middle scalenes.This is the most medial compartment, and its borders are created by the anterior scalene muscle. Add the following benefits and moves to your Daily workout routine for a better-looking, better-performing Glutes. Benefits of Glute Workout. There are many benefits for Glutes workouts home, which target the Lower-body and blast your core. Below is list of major benefits: Many of us suffer from poor posture which leads to pain in lower back 3. Single-leg chest press twist. Benefit: This exercise nails both heads of the pectoralis major, as well as the front of the shoulders.Keeping your legs elevated for the duration of each set will also hammer your core. Lie on your back holding a pair of dumbbells at chest level with your upper arms on the floor, your forearms vertical, and your palms facing forward

14 Chest Exercises For Your Home Workout MYPROTEIN

By pulling on the humerus, the pectoralis major enables lateral, vertical, or rotational motion. Situated underneath the pectoralis major is a thin and triangular muscle by the name of pectoralis minor (naturally). The smaller of the two, it extends from three origins on the ribcage and assists with movement of the scapula The main anterior relation is the pectoralis major muscle, found superficial to the pectoralis minor and almost completely covering it. Found between the two muscles are the lateral pectoral nerve and the pectoral branches of the thoracoacromial artery.. Located deep to the pectoralis major and its covering fascia is another connective tissue layer known as clavicopectoral fascia

Pectoralis Minor Exercises for Men Healthy Livin

  1. or, and serratus anterior. Here, Young breaks them down: Pectoralis Major: The largest of the chest muscles, this fan-shaped muscle spans across your.
  2. or is triangular in shape and is located under the pectoralis major, and both form the anterior wall of the axilla. The shortened , tight muscle can be easily palpated there. It is also located close in relation to the brachial plexus and both the subclavian artery and vein, which all run between the muscle and the rib cage
  3. 10 of the Best Shoulder Exercises to Do at Home. To do these shoulder exercises from the comfort of your home, all you need is a pair of weights or a resistance band. Start with lighter weights, and lift progressively heavier ones as you become stronger
  4. or and major. Often, this exercise is done with too.
  5. A final example of a way in which the pectoralis major can be. exercised is push ups. Push ups involve lying prone to the ground with hands slightly wider than shoulder width apart. Raise the body up by extending arms, keeping the upper and lower body straight. Remaining in a straight position, lower the body down until just above the ground
  6. Main Muscles Targeted: Pectoralis Major and Minor Overview: The most popular chest day exercise, rightly regarded as one of the best chest exercises for mass. The barbell bench press recruits muscles fibres from the entire chest, alongside assistance from the anterior deltoid (shoulder) and triceps
Exercises Chest For Beginning Bodybuilders

Pectoral Exercises for the Sternocostal Head. The largest muscle of the chest is the pectoralis major. More specifically, it is the sternocostal head of the pec major. This muscle is between the upper and lower pec major muscles, which are known as the clavicular and abdominal heads, respectively. To develop the. This exercise is a variation of a shoulder exercise known as the front raise. By raising your arms across your body while lying on an incline bench, you emphasize the upper pectoralis major, as opposed to your front deltoids, which is emphasized in the traditional front raise movement. Position the bench at an incline between 45 and 60 degrees Top 8 Cable Chest Exercises. Below you will find an introduction to some beneficial chest exercises that can be done on the cable machine! Included are a variety of movements that hit your pectorals from numerous angles, like when doing a workout that makes use of machines, dumbbells and barbells

Foam Roller Chest Exercise | Golf Loopy - Play Your Golf

Many of us associate dips with a strength-training triceps routine, however, chest dips are an essential part of any muscle-building chest workout routine. Not only do dips target the pectoralis major muscle group, but they also engage the pectoralis minor muscle group as a compound exercise This dumbbell chest workout gives the front of your upper body the attention it needs—not only does it focus on your chest muscles (the larger pectoralis major and the smaller pectoralis minor.

Teres Major - Plays a part in the extension and internal rotation of the humerus. Teres Minor - Work with the rear deltoid (shoulder muscle) to externally rotate the humerus. Erector Spinae - Postural muscles responsible for stabilizing, straightening, and rotating the back. Common Back Exercises. Pull-ups The Pectoralis Minor Muscle. Location: The pectoralis minor is a small, thick muscle that lies in the chest region near the shoulder, underneath the larger pectoralis major muscle. Function: This muscle functions to stabilize the shoulder girdle against the rib cage during downward thrusting movements of the arm, like when using crutches.

Dips are a must-do foundational move for a big chest, but by tweaking them, you can reap even better gains. That's because conventional dips focus only on the pectoralis major, not the pec minor, the smaller but no less important chest muscle that lies beneath the pec major. This locked-arm dip variation targets the elusive pec minor to help you expand your chest farther than before Exercises #2 - Serratus Anterior Uppercut: Using the pectoral muscles is a common compensation when performing an uppercut. If your intent of this exercise is to target the serratus anterior here is a quick tip: externally rotate your shoulder as you elevate your arm. Your pectoralis major is an internal rotator at the shoulder This is an upper body push exercise that targets the pectoralis major (upper chest), clavicular, costal and sternal head, along with the anterior deltoids, triceps, biceps and serratus anterior

What is the Best Stretch for the Pectoralis Minor

The top three chest exercises are: 1. Barbell Bench Press. Step 1: Use a weight that you know you will be comfortable bench-pressing. Step 2: With your feet flat on the ground, lie back flat on. Objective: Shortness of the pectoralis minor (PM) is a potential mechanism underlying shoulder impingement syndrome. Few studies have examined the effects of kinesiotaping and stretching exercise on PM length or index. This systematic review and network meta-analysis investigated the effects of stretching exercise and kinesiotaping on PM length and index in adults Knowing where pectoralis (pec) major is located, how it moves the surrounding bones and what exercises strengthen it is essential for exercise programming. Pec major is a large muscle in the upper body that influences shoulder movement, upper torso function, and breathing The 7 best at-home glute exercises you can do include shoulder bridge lifts, table tops, lunges, squats, split squat, walking uphill, and running. Try adding these exercises to your fitness program once or twice a week

At Iron Bull Strength, our goal is to help you achieve your fitness goals. From building muscles to improving your endurance, we are devoted to inform you about the best products and techniques so you can reach your goals faster. Our experts write blog articles to provide easily accessible information to everyone Following each exercise, subjects were given five minutes of rest for full recovery while researchers recorded the subjects' ratings of perceived exertion (RPE). The Results. After crunching the numbers and data, researchers found that out of the nine exercises tested, the pectoralis major was activated the most during the barbell bench press Objective. Shortness of the pectoralis minor (PM) is a potential mechanism underlying shoulder impingement syndrome. Few studies have examined the effects of kinesiotaping and stretching exercise on PM length or index

1. Complement Ther Clin Pract. 2020 Feb;38:101080. doi: 10.1016/j.ctcp.2019.101080. Epub 2019 Dec 18. Stretching exercises combined with ischemic compression in pectoralis minor muscle with latent trigger points: A single-blind, randomized, controlled pilot trial The chest is primarily comprised of the pectoralis major and pectoralis minor (also known as pecs). The pectoralis major is comprised of two heads—the clavicular (upper) and the sternal - with the latter comprising most of the pectoralis muscle group. The pectoralis minor is located on the outside of the chest Release and stretch the pectoralis minor, pectoralis major and latissimus dorsi. These are the muscles most responsible for inhibiting the rhomboids. The above bullet points are a good start for treating your rhomboids dysfunction. As mentioned earlier, upper crossed syndrome is often the source of the problem

Incline Fly. Smith. Incline Bench Press. Also see General Chest exercises. Body Weight. Decline Push-up. on stability ball. Pike Push-up. See Doorway Chest Stretch for General Chest After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other recreational activities. This is a general conditioning program that provides a wide range of exercises

The best chest exercises : Push-ups


  1. A pectoralis major tear is a rare occurrence, but if it happens, you may experience significant pain and functional mobility loss. Your normal work and recreational activities may be affected as well. Working with a physical therapist after a pectoralis tear can help you regain range of motion, strength, and functional use of your arm. That way.
  2. or pain seems quite similar to angina pectoralis when the differentiation could be made by a cardiac specialist. Proper treatment, rehabilitation under expert supervision and regular exercises in post-recovery period are must to recover from the pectoralis major and
  3. Incline barbell bench press. Why we love it: the incline barbell bench press is a great exercise for the clavicular head of the chest and should definitely be a part of your chest workout! It's a compound movement that works the chest through a combination of shoulder transverse flexion and shoulder flexion, the latter being very important for upper chest development
  4. Exercises that target the SA are included in the rehabilitation of shoulder or neck pain and mostly include a protraction component. The Pectoralis Minor (PM) functions as a synergist of the SA. From the literature it is unclear to what extent PM is activated during SA exercises
  5. or. Both work in tandem but have different functions. The pectoralis

Pectoralis Tendon Repair Post-op Protocol 2019-10-21T15:50:00-04:00. This protocol is intended to be a general outline only. The physician reserves the right to either advance or delay this protocol as deemed necessary. If so, this should be done by direct communication with the therapist, or in writing on the therapy referral form given to the. This opens up tight, rounded shoulders which makes breathing easier, and lengthens the pectoralis minor and major to help relieve neck and shoulder tightness. Lie faceup on mat with feet planted Origin. Ribs (3rd to 5th) Anterior Surface. Insertion. Scapula (Superior Anterior) Caracoid Process (Medial Border The pectoralis minor muscle is not the same as the lower chest. And the lower chest really isn't something you need to target specifically. Just work the whole chest from a number of different angles. At home, you can do pushups in a number of way.. Anatomically speaking you can't isolate a muscle into parts but the Pectoralis Major is split into two heads which makes it easier. Common myth is that the more you press in an incline the more upper Pectoralis you use, which is quite the opposite since the upper/clavicular Pectoralis is almost horizontal and not vertical. J Hum Kinet. 2017 Ju

(Chest Muscles) Pectoralis Major and Minor

The pectoralis minor can influence many different muscles around the shoulder. Due to the attachment of the pec minor at the scapula (shoulder blade), short pec minors can tilt the scapula forward. As a result, forward head and rounded shoulder positions occur HEP2go - Build a HEP < Home Exercise Program> For Free. Pectoralis Minor Doorway or Corner Stretch - Standing at doorway, place towel on upper/outer part of chest with arm position as shown. - Step through doorway with leg on the opposite side as the muscle being stretched (right leg in this picture)

Chest Workout: At Home With and Without Equipment 8fi

  1. or originates on the outer surfaces of ribs 3, 4, and 5 and from the fascia of the intercostal muscles. The muscle inserts on the coracoid process of the scapula. Pectoralis Minor Innervation. Medial Pectoral Nerve C 8, T1. Assessing the Pec Minor Length. The proper position to assess the.
  2. HEP2go - Build a HEP < Home Exercise Program> For Free. PECTORALIS MINOR STRETCH - FOAM ROLLER Lie down on a foam roll and lower your arms by your side as shown. Hold for a gentle stretch across your shoulders/chest. Reps. __________ 1 Time 2 Times 3 Times 4 Times 5 Times 6 Times 7 Times 8 Times 9 Times 10 Times 11 Times 12 Times 13 Times 14.
  3. Pectoralis Minor. Lie on your back with knees bent. Keep your arms comfortable at your sides . Actively pull your shoulder blades together and feel your shoulders flatten toward the floor. Try and pull your shoulder blades down toward your feet as well. Hold this
  4. If you have mild shoulder tendonitis, physical therapy exercises is a fantastic treatment. Some shoulder exercises are complex and best performed with the help of a physical therapist, especially after sustaining shoulder injuries. However, others are easy at-home workouts that might relieve the pain and prevent future bouts of discomfort

The best exercises for the arms and hands after a stroke are assembling puzzles, sorting beads, folding cards, playing board games, tying shoelaces, and picking up a number of small objects from the floor. Many of these exercises also help to relieve nervous tension and restore memory skills Compound Lower Body Exercises 1. The Best Compound Exercises For Legs. The Squat pattern is the most fundamental lower body compound movement for basic human physiology. If you could only do one exercise, the squat would be it. Believe it or not, everyone squats numerous times a day You will know your pelvic floor muscles are weak if you pass a little urine unintentionally when you cough, sneeze, or workout. Scapular Muscles - These muscles include the ones present on your upper back and at the back of your shoulders - the trapezius, rhomboid, teres minor and major, pectoralis minor, etc

Figure 1. Dissection image of the axillary region highlighting the anatomical position of pectoralis minor and intercostobrachial nerve. Episodes were associated with numbness and tingling in the hand associated with a bluish discoloration of the fingers. Swelling of the extremity was observed at rest and increased upon exercise and/or elevation of the arm The pectoralis minor muscle will be passively and slowly stretched until a strong but tolerable stretch discomfort intensity level of 4 out of 10 (0= no pain, 10= severe pain) is reported. Passive stretch will be sustained for 10 seconds followed by 6 seconds of maximal voluntary isometric contraction of the pectoralis minor muscle

The decline barbell bench press is one of the best exercises to engage your lower chest muscles. Many people overlook this exercise, but it is vital for a balanced chest development. The exercise has advantages over the flat and incline presses as it places less strain on the shoulders and back. How to Perfor The pectoralis major muscle is located in front of chest wall. The contraction of Pectoralis Major Muscles help to bring upper arm inward in front of the chest wall and also rotate to touch the opposite shoulder. Trauma or forceful activities among athletes often result in inflammation of Pectoralis Muscle and Tendons resulting in painful symptoms Pectoralis minor rekken. Sta met je heup een stap verwijderd van een muur.. Reik met de hand die het dichtst bij de muur is, waarbij de elleboog op schouderhoogte blijft, en til je arm naar een hoek van 90 graden en pak de hoek van de muur met je hand. Draai je borstkas langzaam weg van de muur. Houd 10 seconden vast

pectoralis minor muscle (small chest muscle) serratus anterior muscle; deltoideus muscle (shoulder muscle) Besides these, the so-called antigravity muscles (red muscles) in the shoulder girdle are also involved to keep the shoulder, as well as the shoulder blade, in the right position. This is important, as it guarantees a good power transmission More Home Workout Chest Moves. After a few weeks of doing that workout, add variety by switching out some of the moves with these ones. Even if it's just a slight variation on the move it's. Anatomy. The chest is a major muscle which consists of the pectoralis major and minor.The primary function of the chest is for shoulder transverse adduction, flexion, internal rotation, adduction and extension. The origin of the chest (pectoralis major) attaches onto the anterior of the sternum and the 2nd to 6th of the ribs. The pectoralis major inserts onto the proximal anterior of the humerus Rowing is one of the best full-body workouts that a person can do, and indoor rowing is just as effective. Here's how to do an indoor rowing workout Normal Pectoralis Major strength Resume all activities EXERCISES: Continue appropriate previous exercises with increased resistance Fitter on hands Ball toss overhead Push-up progression - Chair to regular Sit-ups Weight training with increasing resistance - No elbow flexion > 90 degrees - Military press, lat pull downs, flie

#helpYOUgetGAINS - Bodybuilding Supplements and TrainingResistance Band Seated Rows Useful Exercise For Strong A Back

5 Killer Chest Workout At Home Without Weight

The pectoralis minor on the other hand is just a small muscle that lies underneath the pectoralis major. The words we're really looking for here are the clavicular and sternal head . The clavicular head is the portion near the top of your chest right below the clavical, while the sternal head comprises the middle and bottom portion What Exercise Strengthens Pectoralis Major/Pectoralis major is the superior most and largest muscle of the anterior chest wall. It is a thick, fan-shape It really depends on your form and the type of push ups you are doing. If you want to target your chest more I would suggest a placing your hands wider and making sure you are going all the way down (at least until your elbows are 90 degrees but I.. 3.2.3. The Change of the Major Pectoralis with 35% (25 kg) Weight of Body. The bench press exercise, which mainly involves bones and muscles, is obviously driven by the upper limb muscles and hindquarters cadres pectoralis major [].In the AnyBody simulation analysis, the five major pectoralis major thoracic muscles show similar force trends, where the force of the pectoralis major reflects the. Corrective Exercises to Fix Scapular Winging. Many (but not all) cases of scapular winging can be fixed with exercises you can do at home. With regular practice of these, you can expect to correct it over time. The main muscle imbalance that needs to be corrected is an overactive pectoralis minor and underactive serratus anterior

Muscle Breakdown: Pectoralis Minor Your House Fitnes

Muscles in Your Chest. Your pectoralis major and pectoralis minor muscles make up most of the muscle mass in your chest. According to the Encyclopaedia Britannica, your pectoralis muscles are connected to your breastbone and your upper arm and shoulders.These muscles are involved in almost all arm movements and are needed for strength - for example, pulling yourself up, lifting heavy objects. Two Great Exercises for Loosening the Pecs Trigger points in the Pectoralis muscles are common and often develop as a result of poor posture or overload Along with the pectoralis minor, the pectoralis major forms the anterior wall of the axilla. The pectoralis major can develop multiple trigger points. These typic Most of them are great kettlebell moves for beginners and pros alike that can help you build core and overhead stability and strength Targets the pectoralis major, pectoralis minor, triceps.

Treating Shoulder Pain - Shoulder Arthritis – Nielasher

Build Your Best Chest: 5 Must-Do Pec Exercise

The pectoralis major also known as the pecs is a large muscle that spans across your chest. The pectoralis serves to produce the majority of the pushing motions in the upper body. Understanding the Pectoralis Major isn't difficult. Though, there are some intricacies due to the muscle having two separate heads. Referred to as the upper and. Target - Anterior (front) deltoids, lateral (side) deltoids, posterior (back) deltoids, biceps, triceps, lats, serratus anterior (side of your chest), and pectoralis major (chest muscle). How To Do Standing Shoulder Press. Hold a dumbbell in each hand. Stand with your legs hip-width apart, and shoulders rolled back. Lift your arms so that the upper arms are parallel to the floor How about these: Beginner workout - Try 3 minutes at 20 strokes per minute, comfortable effort; 1-minute rest. Then increase the SPM - 3 minutes at 22 SPM, rest, and then 3 minutes at 24 SPM. Rest 1 minute in between each. 1,000-meter row - Aim to row for 1,000 meters in total

Funnily enough, that could not be further away from the truth. In reality, there are a lot of great bodyweight chest exercises that will help you sculpt your pecs to perfections, without the use of any weights or equipment. Yup, you read that correctly, you can get an amazing chest workout at home Plank to down dog. This is a great move for shoulder flexibility — especially the rotator cuff. You don't need to perform this exercise quickly, take your time.This is actually a bodyweight warm-up exercise before you start your shoulder training. 3. Pike push-ups Pectoralis Major Repair. This protocol is based on maintaining range of movement in the first phase and then gradually building strength in the middle to the last phase. Pre-op. • ROM Exercises; should have full range of motion pre-op. • Maximise shoulder strength of deltoid, intact cuff muscles and scapula stabilisers The flat dumbbell pullover is an exercise that targets the serratus anterior, pectoralis major and latissimus dorsi, along with several other muscles. To perform the exercise, first set the bench to the flat position. Grab the dumbbell with both hands under one end of the dumbbell and lay your back on the bench The pectoralis major is the most superficial muscle in the pectoral region. It is large and fan shaped, and is composed of a sternal head and a clavicular head.[1] The pectoralis major is active in deep or forced inspiration, but not expiration. [2