1 ee bey Le st aTABLE OF Me | EUV | ena) hu. LILA ie H H ' ST 5 ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED.ANATOMY OF THE CHEST CS The largest and most well-known muscle of the chest is the pectoralis major. This muscle spreads out from the shoulder joint and gives the anatomical shape to the chest. The pectoralis major forms the anterior portion of the axilla, the portion of the body where the upper limb meets the body. The large muscle can be subdivided into three separate muscular heads: the clavicu- lar part, the sternocostal part, and the abdominal part. Each of the three subsets of the pectoralis major have a distinct origin. The clavicular part of the pectoralis major OT UCU UORUCY MUCUS IC CUR CU OSC CAL PERS ROO UE CRU CROCE UU LURE upper costal cartilages (the bars of cartilage that extend from the ends of the ribs and contribute to the elasticity of your thorax). The final division of the pectoralis ACR OIC TACO URE CK aN ROR CRC USS the aponeurosis of the external oblique. The aponeurosis of the external oblique is a sheet like tissue, like a tendon, that provides a wide area of attachment for nearby Cia als a ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED,ta The three subdivisions of the pectoralis major insert into one point, the crest of the CMU RULES URL CC RUC TCC MLLER er 1 TOS CIC CUCU UR UE UCR LSU CCM TC CR less terbacle of the humerus. As may be inferred from the name, this is also the CCRC CCRC CL The pectoralis major is innervated by the brachial plexus. The brachial plexus is a complex series of nerves that arise from the spinal cord and provide motor and sensory perception fo the upper extremities. Two nerves of the brachial plexus, the CUR C NCSI UNLREN COC Su MUIR cm Medial cord Eo a) Peer neat) er eae REC Coracoid ad process ier oer) Pectoralis Ug ear og IE | ' A | A ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED,ta The pectoralis major crosses the shoulder joint, allowing this muscle to manipulate the arm. Itis the most important muscle for adduction of the shoulder joint. This PM OS URC ACCRUES TTBS shoulder joint as well as adduct your arm closer to your body. The pectoralis major CE URC CR ROOM UR CR COURIC CUM (LA The pectoralis major can rotate the upper arm outwards when the arms are elevated, CTO CRUSE EC URC Ca) UCU LO are fixed overhead, the pectoralis major can help the latissimus dorsi and the teres | CUCU RRL E ‘ F : | SUP reo RMU , CTU SUCRE shaft, sternum, and rib cage ‘ allow it to assist in inspiration. | VEC OUT LCI DAT CTT RST Und CU RMR SOOM LEE CCT WO OSE RCs major can assist in inspirationPOSE Le SO CROC SU SCLC AC CCM CRIS OREN CCS a Despite the location of the pectoralis minor, the muscle can be palpated along the Ode The pectoralis minor originates from the upper portion of the third, fourth and fifth ribs as well as the intercostal fascia, the membranous tissue between the ribs. The pectoralis minor muscles form into a flat tendon that inserts into the coracoid CAT CUCM ERC ROR ISOM CUTAN ALLS bony outcropping of the scapula assists the acromion in stabilization of the shoulder uA ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED,ta The innervation of the pectoralis minor also comes from a branch of the brachial AMEE CIR RCC mC GT SCOUT PCR TM COM IOS ICN TIS AUCRT HOUR AUCN eC muh aL RC CCR OCS CCI ELC Cm UOC RCO ROR UCU CCN AUT Ln TCC the arm. However, its insertion into the scapula provides some movement of the arm and shoulder joint. When the ribs are stable, flexing the pectoralis minor will rotate PRC CROCCO MC UMM LRM eT RICE Ice Tee UCM LRU C TESORO ECU RCN TC L00 Ta OUR CURUCRU Ce C ACR Cs IE | ' A | A ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED, y0 ce SCO CURCUMIN RIC CCUG ROT RUC pectoralis muscles. This muscle is colloquially referred to as the “boxer’s muscle” because it helps protract your scapula forward, like when punching. The serratus is extremely visible on lean people under the axilla and along the rib cage. The serratus anterior, much like the pectoralis major, can be subdivided into three segments: the superior part, the intermediate part, and the inferior part. The superior portion of the serratus anterior originates on the first and second rib. The intermediate portion of the serratus anterior originates on the second and third rib. The inferior portion of the serratus anterior has the most origin connections, attach- ing from the fourth to the ninth rib. The staggered origin of the serratus anterior UC ORUER TC CUR UCR ALORS ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED,a ta The muscles of the serratus anterior all insert into different portions on the ventral (the front) of the scapula. The superior part inserts into the thin, rounded point on CRO AUER C TOM SCR CUCM I CALE RC TM CR TICHUEG (Cy part inserts into the border of the scapula where the edge is closest to the spine UEC ACR LENCO MER TOO RIN into the lowest point of the scapula, As previously discussed, the serratus anterior allows the shoulder blade to move DORI m CM LUCIE TCR COm TCO mest RC LCM ACCC RL ERICUC CLO TCU MCCUE CITA OTe CTL) lift objects overhead. The serratus anterior actively stabilizes the shoulder by holding it to the chest wall, allowing you to perform pressing movements safely. Finally, the serratus anterior also serves as an accessory breathing muscle. When the scapulae are fixed, the serratus can help expand the rib cage and facilitate breath- 2 ‘4 cy Enna ' H H ' ST 5 ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED,EXERGISES FOR CHEST LURE Ce ala Ch RUS a ML Ue TOMO TURNS TL eC S UCUNCAT ACOA TR LIN eC This translates to increased primary and secondary motor unit recruitment. It also CUNT RCM CMO ORIEL motion. WARNING: This exercise is advanced. The hanging weights require intense propriocep- | tion and control and thus, you should use a very light weight to begin. ; 1. Grab two bands and place them on the ends of a racked barbell. 2. Choose a desired dumbbell or kettlebell. You will need two of the same weight. . 3. Attach the weight to the ends of the bar so that they hang off the end of the } Pn 3 Se RU CAC CRO mC UR Say ; weight. This will be your starting position. SOC CON MUSA RCC MUMIA UCR TL LN CACO RUE UCTS e LCs Ue Lm 6. Touch your chest briefly and begin to raise the bar to the starting position. 7. Repeat for the desired amount of sets and reps. C H ' A | 5 ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED, )CEU CUT A1 ST BTS PLEIN OREO CEO TUNG Cie Ce ICR OAR COS mL TCU DSU URN OM CORN TMs COCR movement and even those who are not regular gym goers can describe the movement. This familiarity often causes people to move too quickly during the stabil- ity bench press. Sudden motion will cause large swings in the hanging weights. These STU CUCU CE ACR CeCIO RIC RecN Us ALERTS DAL) exercise is to master control and inter/intramuscular communication. If you attempt OCR RC NNR ORC RUN SST RCC Ee ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED, 10Ee ty ATL RUS MUL Uo Dumbbell flys are a common exercise to target the pectorals and facilitate growth PULAU ICRC R TD Cc the tension during parts of the lift. The force of a dumbbell is always downward due CO ALC ISU SCR CUR RUC TRUER POO ICICLE CL SOR Cu ROR TCC LOR UC RUCI COCO REIL SE TRUCOS actA Ce OCR UC CRICR IC AUR ua Cables retain constant tension throughout the movement. The weight will always point in the direction of the cable, making this an ideal choice to provide constant ONC URCRRUCS PSE RCM a URC MLR CHIN UL CTES 2. Attach a handle to each cable and place them at the lowest setting. ROR a CARR MUER UNO SAC ROR Ct neutral grip with your arms slightly bent. This will be your starting position. 3. Keeping your arms bent, slowly contract your chest muscles. SECO ROA OTe DU En CUCM CREM COAL RT PACU SUCH R CUAL 5, Return to the starting position in a controlled manner. 6. Repeat for the desired amount of sets and reps. IE H ' A | 5 ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED, ii]Ee ty ATL TDL ORC UCR AUC um SCR CNA ORCL EL motion. Thus, it is easy to convince yourself that you are performing the complete DUCA LOTR DURUM US OUI ACRE Ig COSTAR every rep. You should feel a full stretch in your chest at the beginning and end of each movement. Otherwise, you are minimizing the tension in your chest. } Pectoralis major (lows Anterior deltoid Triceps brachii C H ' A | 5 ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED, iYUS Rt YL aah eae Usa ML LS The single arm exercise ball dumbbell press provides further cues to improve SUC C KM MUM MCU COC CCRC core and glutes during a bench press, diminishing their pressing power. The single arm exercise ball dumbbell press forces the lifter to contract their core and glutes while working on the pressing stabilizer muscles. PUCK ICRC REO CUR cin ce PRE ORO SC Te 3. Roll down on the exercise ball until your upper back is on the exercise ball. 4. Contract your glutes and assume bridge position while placing your dumbbell in ; your hand next to your shoulder. This will be your starting position. e 5. Contract your glutes and stabilize your core as you press upwards with the } Pee MTL 6. Press your arm upwards until it is raised above your chest. Pause for 1-2 seconds. 7. Slower lower the weight to the starting position. 8. Repeat for the desired amount of sets and reps before switching arms. Not stabilizing your core. It is easy to focus your efforts on pressing up the weight and ignore your core. Without stabilizing your core, you are at risk of losing your CR USM CLUSION TRC RRC UN cm URC losing control of the weight, and to protect your lower back during this movement. IF H 3 ST A ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED, 13EXERGISES FOR CHEST STATOR a ae RUS a ML LS You can lift significantly more weight during the eccentric portion of a lift than the concentric. However, you cannot overload a traditional bench press safely to perform this exercise. Using a chest press machine, you can press up with two arms and lower TOC SS CRITE LUM OS CROCS RE e C0 normally could not lift per arm and maximize your muscle growth and strength. , Ua TRC MERC CMS M CERO Re could perform with one arm. 2. Set up the machine with the handles at chest level. This will be your starting position. 3. Press the weight up with both arms until your arms are fully extended. ; 4. Release one arm from the weight and slowly resist the weight on the way down. } 5. Return to the starting position and repeat with both arms. 6. Repeat for the desired amounts of sets and reps before switching arms. Using a weight that is too heavy. The purpose of this movement is to maximize the strength of an eccentric contraction. You will be lift heavier on the eccentric than the concentric portion, but it will not be a staggering amount. Choose 5-10% more than you can lift concentrically with one arm to ensure safety and maximize the benefit of Oss IE H ' A | 5 ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED, etLCCC URC UMMC ORCC mUTy far. These workouts are advanced and require an understanding of your limitations. Lift with good form and understand your limits, particularly during the stability exercise. If a workout says 0 seconds rest, that means it is supersetted with the next exercise. Each week you will do workout A and B. You may place these workouts where you wish, but make sure to have at least two days rest between them. 5 A ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED, iL A wePOLO a Ts a) workout rest Single Arm Dumbbell 3x 8-10 O second rest E Ball P: erload Single Arm 3x 8-10 60 second rest Chest Press oy wn x oO NI a S| 7) a = oO Res POUL TS ay workout sets/rep 4 Hanging Band Instability |3 x 12 60 second rest Bench Press 3x12 Be. | SS a 2k7 A ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED, (4POC eae} workout sets/rep ece gle Arm Dumbbell 3x12 O second rest Exercise Ball Press Lying Cable Fly 3x12 60 second rest Overload Single Arm 3x12 90 second rest Chest Press WORKOUT WEEK 2B workout sets/rep cod Hanging Band Instability |4 x 12 60 second rest Bench Press Dumbbell Pull Over 4x12 ‘0 second rest ta ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED, 17)COL Ua TS a) workout sets/rep ios Overload Single Arm 4x10 60 second rest ferme | Chest Dip 4x 10, Last set until O second rest pee ee Pe Pushups. 4x 20, Last set until 60 second rest pe te eT ae) workout sets/rep fcwie Hanging Band Instability |4 x 12 60 second rest Bench Press Dumbbell Pull Over 4x12 ‘0 second rest a ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED,DOU LCUe TSs ew) workout sets/rep rest gle Arm Dumbbell 5x10 second rest Exercise Ball Press Overload Single Arm 5x10 45 second rest Chest Press Chest Dip 4x until failure Osecond rest pemes until failure 45 second rest POLO a ey ola cella sets/rep ici Hanging Band Instability ]5 x 12 60 second rest Bench Press Incline Dumbbell Press 5x12 O second rest Incline Cable Fly 45 second rest A ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED, it}