Pec Smash and Stretch for Better Overhead Range | Ep. 34

Who’s got some tight pecs????  Not this this guy…

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But seriously. Pectoralis major takes a beating during overhead movements. During the pull-up challenge the repetitive eccentric load to the pec can cause it to get all knotted and nasty. Lets keep it in check with a little smash and stretch.

What is an eccentric load??? There are two common terms use when describing muscles in action. Concentric actions are when you’re contracting the muscle and it is shortening (bicep curl). Eccentric actions are ones where the muscle is contracted but lengthening (think of doing a “negative”).

Know Your Anatomy:

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Highlighted above: Pectoralis major

Today Prescription:

1. Test overhead motion

2. Smash pec as shown in video (2-5mins/side)

3. Corner wall pec stretch (3-5 breaths each position with/8-10 hold)

4. Retest overhead position

5. Continue Pull-up Challenge

Haven’t Started Yet?!?!?!? …… How To Begin The 30 Day Pull-up Challenge:

  • If you’re using a band: Use a band setting that allows your max effort to be 8-9 reps (you found this yesterday) and begin at week 1.
  • If your strict pull-up max is above 9 rep: Subtract 3 reps from your max effort and begin at the corresponding week (max effort 17 reps – 3 = 14; Begin at week 12: Rep scheme 14,9,8,8,7)
  • Perform 5 sets separated by a comfortable rest (1-3 minutes).
  • Perform each day, Everyday.  CONSISTENCY IS KEY!!!
  • If you are failing consistently (2+ days in a row): DROP BACK 2 WEEKS and continue.


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