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Copyright © 1999 [Horizions].
All rights reserved.
Revised: January 19, 2001
 |
Major Muscles That Act At The Shoulder
|
MUSCLE |
ORIGIN |
INSERTION |
PRIMARY FUNCTION(S) |
|
Pectoralis major |
Clavicle, sternum, and first six costal cartilages |
Greater tubercle of humerus |
Flexion; adduction; medial rotation |
|
Rotator cuff |
Various aspects of scapula |
All insert on greater tubercle of humerus except for the subscapularis, which inserts on lesser tubercle of humerus |
Infraspinatus teres minor: lateral rotation; subscapularis: medial rotation; supraspinatus: abduction |
EXERCISES
Bench Press
· Lie on your back and take the barbell from the supports, using a grip that is six to eight inches wider than shoulder width.
· Lower the bar slowly to the nipple region, and then press it back to the locked-out position.
· Don't bounce it off your chest! Don't let your butt come off the bench!
· If you have trouble keeping your back on the bench without arching, put your legs up in the air.
· Mainly works the lower chest region, but the whole pectoral-deltoid area is stimulated.
Decline Bench
· The opposite of incline.
· Works the lower outer chest region.
· Some bodybuilders say this stresses the chest harder than flat bench presses.
· Adjust the bench between 30 - 45 degrees depending on what feels best.
Incline Bench
· Set the bench to an angle of 25 - 30 degrees if possible.
· Bring the bar down to the center of the chest just under the chin.
· Works the upper chest mainly, along with the front delts and triceps. As you increase the angle, the stress shifts from the upper chest to the shoulders.
Cable Crossovers
· Grab a handle from the high pulley in each hand.
· Lean forward with one foot in front and slowly bring the cables together.
· Maintain tension in the pecs!
· Slowly return to the starting position.
Dumbbell Press
· Similar to the barbell version, but you use two dumbbells.
· With the dumbbells pointing end to end lower them to your sides. Pause at the bottom, and then press to arms' length.
· Dumbbells give you a greater range of motion for a greater stretch.
· Develops the pec-delt tie-ins and the inner chest.
Incline Dumbbell Press
· The inclined version of the flat dumbbell press.
· Lower the dumbbells slowly, going for a full but controlled stretch at the bottom.
· Great for developing the upper chest!
Incline Flyes
· Lie face up on the incline bench.
· Grab a dumbbell in each hand and place them at arms' length above your shoulders with palms facing inward and the arms straight.
· Using a semi-circular motion, lower the weights down to each side of the chest.
· Keep your elbows slightly flexed!
· Works your inner pecs.
· You can also do this on a flat bench.
Pullovers
· Be sure to keep your feet flat on the floor.
· Hold a dumbbell over your head with your arms as straight as you can keep them.
· Slowly lower the weight back behind your head until your arms are parallel to the floor.
· You can also do this with your body perpendicular to the bench.
· Works your pectoralis minor.
List of
other chest exercises...
Dips with your legs back.
Pushups
Pec Deck (a.k.a. Butterflies)