Pec MINOR training Isolation exercise
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- Опубліковано 15 вер 2024
- Stability can come from strength but also from sheer mass as well. The pec minor can stabilize the scapula from the front while the rhomboids and traps hold it firm from behind. This gym is the Commit to be Fit training center in Girard Ohio. Hands down the cleanest serious training hall I have ever lifted at. 5 stars!
Been having a nagging injury in my chest and the blood flow this brought into my pec minor helped a ton. Thank you, JM!
Very interesting, never even thought about trying to isolating this muscle. I'll share your channel, you always have great information and ideas.
Thank you. I will have a very interesting video this coming Saturday if all goes well about a full contraction biceps movement. Please share it.
Top video 💪💪😊
Love these videos JM. I always learn smthg of value to me personally when I walk away from one of your videos generally.
Marine Mike 🇺🇸
Thank you
Genius, I tend to get inflammed pec minors easily when doing any medium/wide grip bench work. I think doing this to strengthen my pec minor might be just what I need to become more resilient to wider grip benching
If the wider grip is indeed causing inflamation of the pec minor, you may be following through with the lockout and lifting your scapula off the bench at the end of the press. Do a video with a tank top on and watch the contact between the bench and your shoulder blades as you finish. KEEP THEM DOWN! Just extend the elbow, not the whole arm.
Very comprehensive and helpful information thanks.
very interesting awesome video im going to try it thank you!
Great explanation! I accidentally got a nice pec minor workout doing cable pushdowns for triceps. I was focusing on locking out and it was really getting me under the armpits as well as my triceps. I didn’t understand exactly what I did and have been trying to repro it since with no luck. I must have been bringing my scapulae forward during lock out. Now I know what to do
Work starts @5:41
Helpful video!!! Thank you!
Thank you for all of your incredible information
I had a chunk of my right pec minor surgically removed years ago due to pain down my arm and in the chest/shoulder. There was a release but a bit too much. Later, a chiro showed me how to train it to add some strength by doing a Bruce Lee type move as your demonstrated in the video with my right arm. People look at me a little odd at the gym. I can do it with a one armed push up with a straight elbow or on a seated bench press machine. I didn't know about using a narrow grip and I'll try it with a dumbbell but it will have to be super heavy. Thank you for the tip.
Great video. Always learning
Had many flare ups with at muscle last year, thank you for sharing ,I will do it tomorrow. cheers
If you don't punch or throw, consider this muscle to be trained for size and stability, not necessarily strength. Bodybuilding style. It doesn't have to be extra strong. Just a balance for the joint. It feels good being stronger, but if you have a history of flare ups, then easy does it with the load.
Thank you for this!
very good! I wonder if we can stretch the pec minor more effectively from this position, instead of contracting. It would be so useful for correcting rounded shoulders. There are many videos in YT about it (like door stretch etc) but they are not as effective since the pec minor is mainly a respiratory muscle, linking the scapula and the ribs.
Unique and excellent advice. I used to do these many years ago when I first began training. I didn't know what I was doing, but it felt like it was working something in a different way than the standard bench press did. I just figured it was working front delts and maybe some lats but now I know.
It can be front delts, as you said, if the arm isn't straight. That's not a "bad" exercise, just not what we are going for here.
Cool, always learn something from your videos. I kinda miss the amazon athlete you used to do the demos with though
Me too. She's 100% committed to her career as a police officer. 100% leaves 0% for anything else. I support that.
Great Info. Thank you.
Thx. Please tell others. The more subscribers I have, I can get some better equipment to improve the production value. Unless somebody helps me from time to time, I shoot them on my phone! I think more people would watch if I could smooth it out.
I appreciate it.
@@j.m.blakley4126 Will do, Thank you :)
Been dealing with pec minor pain from benching since an initial injury 5 years ago and the same pain flares up whenever i progress & get near my old PRs flat benching. Literally have to deload or start from a plate again every few months. I wonder if incorporating pec minor training will finally put an end to this vicious cycle.. Thanks for the video, will try it and report back!
Is there a name for this exercise? The name "JM Press" is already taken. I suggest "Vertical Locked Elbow Scapular Press" unless you have something better. Why? Vertically oriented grip, locked out elbows, and a Press motion that retracts and protracts the scapula.
When punching it is the power of the legs vs the concentric strength of the upper body. Thats why you don't punch with your arms, you get your arms in position to deliver the force from your legs the serratus, and peck minor are important for resisting recoil during a punch. They are not where the power comes from though.
Agreed. EVERY movement we make must come from the ground to "push" against. The ground is where everything comes from kinetically. However, the arm and shoulder muscles must be strong enough to transmit the energy from the legs/ground through the bony levers and into the target of the punch. Strengrh and stability still matter here even if the ultimate force is generated elsewhere. It makes little difference how strong and powerful the lower body is in pushing against the ground if the equal and opposite force that returns and travels through the limbs and trunk is dissipated and not transferred into the fist. We want it all strong and supportive; legs, trunk, arms, shoulder girdle.
@@j.m.blakley4126 right, thats why I said to resist recoil. We are saying the same thing then. At first I thought you were implying something else.
This confuses cueing the correct form with what is happening anatomically. The triceps is one of the prime movers in any elbow extension movement.
Never thought of it like that. Seems legit to me
How do you feel about scapular push ups? More particularly for a football team. I loved them.
If they are what I think they are, they have a similar target musculature. The trick would be in finding a way to load them w/o weight or equipment. But I can imagine a few options. By themselves, they would be good for a team with limited time and resources. It might be hard to teach inhibiting the shoulders and pecs, though. Still worthwhile.
Dude! this works serratus anterior
It does! As well as pecs minor. You know your anatomy. Good eye!
@@jm7thlevel237 pec minor pulls scapula downwards and forward at same time. put bar at your bellybutton while standing. Then, do pushup with straight elbows. reverse shrugs.
@humanadam9773 you're right. I did these myself for my bench press training at an angle toward the belly because of the arched position in competitive bench pressing. I also did them at several angles from flat to inclined in my bodybuilding days. I have to admit that the angle I chose to demo this was not optimal for true pec minor activation or isolation. Perhaps I could have shown a spread of angles and spoken more about the serratus. Maybe a video that shows more angles and illucidates what you've pointed out is in order for the future. Thanks for commenting. I'm always trying to improve.
Young dude is a robot