0:05 Pectoralis major, how major, what does major mean? Here's the weird thing about 0:15 pectoralis major there's a pectoralis minor right, we already went over it. 0:20 Pectoralis major crosses what joint? 0:27 Pectoralis major crosses the shoulder, what does the pectoralis minor cross? 0:31 Scapula, they're not even related, I don't know how that works, but we got pectoralis 0:40 major crosses the shoulder so do we have the right word bank up? Yeah we got the 0:48 right word bank up right that's the shoulder word bank. Flexion, extension, 0:53 abduction, adduction. Can my pectoralis major do upward rotation? No, that's a 1:02 scapular joint action. So we have this pec that goes from sternum and clavicle, 1:16 we're going to draw the glenoid fossa here to the humerus, everybody with my 1:25 diagram. I try to get fancier but we know what happens when I get fancier, it just 1:30 looks messy. So my pec goes kind of like this, we have some fibers that come in 1:40 from the clavicle, and then some fibers that come in from the sternum, kind of 1:48 looks like a pec right. Most of those fibers run in what direction? Horizontal. 1:55 Okay so let's start what are our horizontal plane joint actions? 2:03 Horizontal abduction, adduction. So those are our horizontal joint actions, what do 2:13 you think the pec will do of those joint actions? Horizontal AD or horizontal AB? 2:23 AD-duction yeah, your pec is your primary horizontal adductor. Alright so 2:32 it attaches to the front of my arm here, 2:36 what do you think it's going to do as far as rotation? Internal rotation, cool. 2:43 Alright then we get a little tricky, we have a clavicular head and a sternal 2:50 head. So this clavicular head it runs like this, what muscle does it kind of 3:12 run parallel to? 3:19 Anterior delt right, what does my anterior delt like to do? Flexion, do you 3:26 think these portion of my pec could at least assist a little bit in flexion? 3:31 Everybody do that, like help out, sorry did not mean to be quite that sarcastic, 3:48 can you guys feel that contracting a little bit? So if you do shoulder flexion 3:53 the clavicular head of your pec can help out a little bit. 4:14 Sternal head, now we got some fibers that run this way right, they kind of have 4:20 more of like a downward angle, what other joint action do you think they could 4:23 help contribute to? A little bit of adduction yeah, sure I mean directly it 4:30 would be diagonally but that's a little adduction right. How many you guys have 4:36 done cable crossovers for your lower pecs? There's no such thing as lower 4:40 pecs but you do have a sternal head of your pec right, so yeah a little bit of adduction. 4:45 You guys know who Hulk Hogan is? Yes right Hulk Hogan used to do what 4:57 when he got into the ring? I think we found a Hulk Hogan fan all right, yeah 5:11 but he used to show off his pecs right, he used to do that whole arghh. Well if 5:16 you're going to show off your pecs can you do horizontal adduction? No because your 5:22 mammoth 19 inch pythons get in the way, right you want people to see them so how 5:27 do you contract your pecs? With a little bit of adduction, you guys got how that 5:35 works. Probably not a rate great way to show off the clavicular head right, but a 5:45 good way to show off the sternal head that make sense. So next muscle, you guys 5:53 destroyed the pec, oh exercise graph, let's do chest fly. 6:15 What joints are moving? Glenohumeral joint, are we stay in fancy with this. 6:28 Glenohumeral and, yeah it would be SC and AC joints, would be the shoulder girdle, 6:40 those are the joints that are moving, aka the scapula thoracic joints, 6:49 scapula thoracic. We've just been calling it the scapula for ease. All right joint 6:58 actions, so this is horizontal adduction we're adding to the midline in 7:06 the horizontal plane. What's going on at my scapula? Protraction good. Muscle cause, 7:21 muscles that do horizontal adduction, 7:30 pec well, pec major will do horizontal adduction both heads. Who else? 7:42 Anterior delts, how many of you guys have been a little short sore on your 7:48 shoulders after a bunch of chest work? A little bit yeah yeah. Protraction, who does 7:55 protraction? Serratus anterior and pec minor cool, a lot going on in a chest fly. 8:13 This is not internal rotation, what's internal rotation? Yeah this is internal 8:20 rotation, so unless you do this with the weights, don't do that with the weights 8:25 it's not going to help anything, it's not internal rotation, does that make sense? 8:41 All right I think latissimus dorsi is up next. Latissimus dorsi which roughly 8:50 translates to widest back, this is the biggest muscle on your upper body and it 8:58 is a big muscle. You see it's it's origin is all of this right, it goes all the way 9:09 from like posterior, iliac spine part of your pelvis, all the way up to T7, so mid 9:17 thoracic spine, a lot of attachment area. And then all of that thoracolumbar 9:23 fascia in between, and then its insertion is the intertubercular groove of the 9:30 humerus, which is the groove between the two bumps on the humeral head, good call. 9:39 Alright so this is a big muscle on the back, goes from here wraps around the 9:47 ribcage, inserts into the front of the humerus, all right so what is it going to 9:52 do to the to the arm, what is going to do the shoulder? When this muscle contracts, 10:01 adduct, how'd you come up with adduct? 10:09 Well contract contract right, so if it shortens this way, right from up here, is 10:16 that going to pull my arm down in adduction? Yes in fact that exercise is 10:20 known as a lat pull down. 10:38 What else is it going to do? What if I start with my moves, but what if I start 10:45 with my arms up here? Will it pull me down, sure so what joint action 10:53 is that? Extension. Alright this is a muscle that goes from the back to the 11:03 front of my humorous right. Internal rotation or external rotation? Ooo... 11:13 divided. Alright so this muscle wraps around here and then attaches in like 11:19 this. How many of you guys say internal rotation? How many of you guys say 11:23 external rotation? All right do you mind standing up being my model real quick? So 11:34 if I'm her latissimus dorsi, and I reach around like this and grab the 11:39 inside of her arm right, stop moving, all right I grab the inside of her arm like 11:45 this and I shorten, which way am I going to rotate her? Yeah internal rotation, 11:51 weird huh, this muscle on the back comes like this and pulls down this way right, 12:01 see how that works, so internal rotation thank you. 12:16 Let me show you why knowing your functional anatomy is important, how many 12:20 of you guys do push-pull days in the gym, little old school but a lot of guys 12:25 will still do chest and back together because I think they're opposites and 12:28 all that fun stuff. What do they work, so their lats is what they're doing on their 12:35 back right, and then pecs are on the front, are these muscles truly opposite? 12:42 What does my pec do again? Horizontal adduction, adduction, internal rotation 12:56 and adduction right. These muscles opposites? Not really, so then we wonder 13:12 why certain individuals who don't do enough of balance work, and don't do 13:16 enough flexibility work and enough to correct some of the dysfunction they 13:22 create, walk around like this right we talked about Captain Protraction, aka 13:29 ILS right, if all you're doing is pecs, pecs, pecs, pecs and then all your back 13:37 work is lats, lats, wouldn't it make sense that eventually you'd start 13:44 getting a little internally rotated at the shoulder joint? Something to think about. 13:54 Teres major, teres major goes from lateral border of my scapula wraps 14:10 around into the front of my humerus, very similar fiber direction to who? My 14:21 lat, so guess what my teres major does? All of the same joint actions right, this 14:29 is your lats little brother. Any of you guys have younger siblings who wanted to 14:34 do everything you did, the only thing the teres major won't do is what the lat 14:41 does at the lumbar spine which we'll talk later about with core, that make 14:47 sense. Now so teres major does internal rotation, adduction, extension, we said 14:54 there was a teres minor, what does the teres minor do? External rotation because 14:59 it's part of what? The rotator cuff and we know that it externally rotates. You guys see 15:09 how that works? So I gave you that little teaching cue of remember teres minor 15:13 helps out lesser smaller muscles being the rotator cuffs. I think of the teres 15:18 major is helping out a major muscle, the largest muscle on my upper body, and 15:23 that's how I keep the internal rotation of teres major straight and the 15:29 external rotation of teres minor straight, does that help you guys a 15:33 little bit? Good make a note somewhere, highlight, and then do this graph. 15:43 Internal and external rotators of the upper body, remember when I said put a 15:49 star by certain graphs, this is one of them. Internal and external 15:59 rotators of the shoulder, this covers a lot of your shoulder muscles, give you a 16:08 good idea on how this stuff works. 16:13 Internal rotators of the shoulder, subscapularis nice, anterior deltoid try 16:28 try to keep these in order of size here, 16:36 I'm missing some big ones, pectoralis major, 16:44 if teres major does it who else does it? Lats right, teres major and 16:58 who mmm IT what, it externally rotates right so infraspinatus and who else? 17:24 That graph does not look balanced to me right if we just match these up for size 17:32 let's say the teres minor and teres major are roughly the same size, 17:39 infraspinatus and subscapularis roughly the same size, posterior and anterior 17:44 delt roughly the same size, is there any external rotator as big as the lats as 17:51 big as pec major so the two largest muscles on your upper body are both 17:59 internal rotators, does it make sense why we've never seen the postural 18:04 dysfunction shoulders externally rotated? 18:11 Never actually seen that postural dysfunction. I'd be I think it'd be 18:15 excited if I did see it, like wow I didn't even know if that could happen. Yeah it 18:22 doesn't help that posteriorly we want to be here, we talked about some of our gym 18:26 activity might be a little biased towards this internal rotation thing, and 18:30 now we're learning that there's a third reason, maybe a structural fault in the 18:35 human body that kind of biases, biases us towards internal rotation. Does that make 18:43 sense. Does the middle deltoid externally rotate? If it does, not well.
