00:00:0500:00:15
Pectoralis major, how major, what does
00:00:0500:00:15
major mean? Here's the weird thing about
00:00:1500:00:20
pectoralis major there's a pectoralis minor right, we already went over it.
00:00:2000:00:25
Pectoralis major crosses what joint?
00:00:2700:00:31
Pectoralis major crosses the shoulder, what does the pectoralis minor cross?
00:00:3100:00:40
Scapula, they're not even related, I don't know how that works, but we got pectoralis
00:00:4000:00:48
major crosses the shoulder so do we have the right word bank up? Yeah we got the
00:00:4800:00:53
right word bank up right that's the shoulder word bank. Flexion, extension,
00:00:5300:01:02
abduction, adduction. Can my pectoralis major do upward rotation? No, that's a
00:01:0200:01:15
scapular joint action. So we have this pec that goes from sternum and clavicle,
00:01:1600:01:25
we're going to draw the glenoid fossa here to the humerus, everybody with my
00:01:2500:01:30
diagram. I try to get fancier but we know what happens when I get fancier, it just
00:01:3000:01:40
looks messy. So my pec goes kind of like this, we have some fibers that come in
00:01:4000:01:48
from the clavicle, and then some fibers that come in from the sternum, kind of
00:01:4800:01:55
looks like a pec right. Most of those fibers run in what direction? Horizontal.
00:01:5500:02:01
Okay so let's start what are our horizontal plane joint actions?
00:02:0300:02:13
Horizontal abduction, adduction. So those are our horizontal joint actions, what do
00:02:1300:02:23
you think the pec will do of those joint actions? Horizontal AD or horizontal AB?
00:02:2300:02:32
AD-duction yeah, your pec is your primary horizontal adductor. Alright so
00:02:3200:02:36
it attaches to the front of my arm here,
00:02:3600:02:43
what do you think it's going to do as far as rotation? Internal rotation, cool.
00:02:4300:02:50
Alright then we get a little tricky, we have a clavicular head and a sternal
00:02:5000:03:12
head. So this clavicular head it runs like this, what muscle does it kind of
00:03:1200:03:15
run parallel to?
00:03:1900:03:26
Anterior delt right, what does my anterior delt like to do? Flexion, do you
00:03:2600:03:31
think these portion of my pec could at least assist a little bit in flexion?
00:03:3100:03:45
Everybody do that, like help out, sorry did not mean to be quite that sarcastic,
00:03:4800:03:53
can you guys feel that contracting a little bit? So if you do shoulder flexion
00:03:5300:03:59
the clavicular head of your pec can help out a little bit.
00:04:1400:04:20
Sternal head, now we got some fibers that run this way right, they kind of have
00:04:2000:04:23
more of like a downward angle, what other joint action do you think they could
00:04:2300:04:30
help contribute to? A little bit of adduction yeah, sure I mean directly it
00:04:3000:04:36
would be diagonally but that's a little adduction right. How many you guys have
00:04:3600:04:40
done cable crossovers for your lower pecs? There's no such thing as lower
00:04:4000:04:45
pecs but you do have a sternal head of your pec right, so yeah a little bit of adduction.
00:04:4500:04:57
You guys know who Hulk Hogan is? Yes right Hulk Hogan used to do what
00:04:5700:05:11
when he got into the ring? I think we found a Hulk Hogan fan all right, yeah
00:05:1100:05:16
but he used to show off his pecs right, he used to do that whole arghh. Well if
00:05:1600:05:22
you're going to show off your pecs can you do horizontal adduction? No because your
00:05:2200:05:27
mammoth 19 inch pythons get in the way, right you want people to see them so how
00:05:2700:05:35
do you contract your pecs? With a little bit of adduction, you guys got how that
00:05:3500:05:45
works. Probably not a rate great way to show off the clavicular head right, but a
00:05:4500:05:53
good way to show off the sternal head that make sense. So next muscle, you guys
00:05:5300:06:01
destroyed the pec, oh exercise graph, let's do chest fly.
00:06:1500:06:24
What joints are moving? Glenohumeral joint, are we stay in fancy with this.
00:06:2800:06:40
Glenohumeral and, yeah it would be SC and AC joints, would be the shoulder girdle,
00:06:4000:06:49
those are the joints that are moving, aka the scapula thoracic joints,
00:06:4900:06:58
scapula thoracic. We've just been calling it the scapula for ease. All right joint
00:06:5800:07:06
actions, so this is horizontal adduction we're adding to the midline in
00:07:0600:07:21
the horizontal plane. What's going on at my scapula? Protraction good. Muscle cause,
00:07:2100:07:25
muscles that do horizontal adduction,
00:07:3000:07:39
pec well, pec major will do horizontal adduction both heads. Who else?
00:07:4200:07:48
Anterior delts, how many of you guys have been a little short sore on your
00:07:4800:07:55
shoulders after a bunch of chest work? A little bit yeah yeah. Protraction, who does
00:07:5500:08:10
protraction? Serratus anterior and pec minor cool, a lot going on in a chest fly.
00:08:1300:08:20
This is not internal rotation, what's internal rotation? Yeah this is internal
00:08:2000:08:25
rotation, so unless you do this with the weights, don't do that with the weights
00:08:2500:08:33
it's not going to help anything, it's not internal rotation, does that make sense?
00:08:4100:08:50
All right I think latissimus dorsi is up next. Latissimus dorsi which roughly
00:08:5000:08:58
translates to widest back, this is the biggest muscle on your upper body and it
00:08:5800:09:09
is a big muscle. You see it's it's origin is all of this right, it goes all the way
00:09:0900:09:17
from like posterior, iliac spine part of your pelvis, all the way up to T7, so mid
00:09:1700:09:23
thoracic spine, a lot of attachment area. And then all of that thoracolumbar
00:09:2300:09:30
fascia in between, and then its insertion is the intertubercular groove of the
00:09:3000:09:39
humerus, which is the groove between the two bumps on the humeral head, good call.
00:09:3900:09:47
Alright so this is a big muscle on the back, goes from here wraps around the
00:09:4700:09:52
ribcage, inserts into the front of the humerus, all right so what is it going to
00:09:5200:10:00
do to the to the arm, what is going to do the shoulder? When this muscle contracts,
00:10:0100:10:06
adduct, how'd you come up with adduct?
00:10:0900:10:16
Well contract contract right, so if it shortens this way, right from up here, is
00:10:1600:10:20
that going to pull my arm down in adduction? Yes in fact that exercise is
00:10:2000:10:25
known as a lat pull down.
00:10:3800:10:45
What else is it going to do? What if I start with my moves, but what if I start
00:10:4500:10:53
with my arms up here? Will it pull me down, sure so what joint action
00:10:5300:11:03
is that? Extension. Alright this is a muscle that goes from the back to the
00:11:0300:11:13
front of my humorous right. Internal rotation or external rotation? Ooo...
00:11:1300:11:19
divided. Alright so this muscle wraps around here and then attaches in like
00:11:1900:11:23
this. How many of you guys say internal rotation? How many of you guys say
00:11:2300:11:34
external rotation? All right do you mind standing up being my model real quick? So
00:11:3400:11:39
if I'm her latissimus dorsi, and I reach around like this and grab the
00:11:3900:11:45
inside of her arm right, stop moving, all right I grab the inside of her arm like
00:11:4500:11:51
this and I shorten, which way am I going to rotate her? Yeah internal rotation,
00:11:5100:12:01
weird huh, this muscle on the back comes like this and pulls down this way right,
00:12:0100:12:07
see how that works, so internal rotation thank you.
00:12:1600:12:20
Let me show you why knowing your functional anatomy is important, how many
00:12:2000:12:25
of you guys do push-pull days in the gym, little old school but a lot of guys
00:12:2500:12:28
will still do chest and back together because I think they're opposites and
00:12:2800:12:35
all that fun stuff. What do they work, so their lats is what they're doing on their
00:12:3500:12:42
back right, and then pecs are on the front, are these muscles truly opposite?
00:12:4200:12:56
What does my pec do again? Horizontal adduction, adduction, internal rotation
00:12:5600:13:12
and adduction right. These muscles opposites? Not really, so then we wonder
00:13:1200:13:16
why certain individuals who don't do enough of balance work, and don't do
00:13:1600:13:22
enough flexibility work and enough to correct some of the dysfunction they
00:13:2200:13:29
create, walk around like this right we talked about Captain Protraction, aka
00:13:2900:13:37
ILS right, if all you're doing is pecs, pecs, pecs, pecs and then all your back
00:13:3700:13:44
work is lats, lats, wouldn't it make sense that eventually you'd start
00:13:4400:13:52
getting a little internally rotated at the shoulder joint? Something to think about.
00:13:5400:14:10
Teres major, teres major goes from lateral border of my scapula wraps
00:14:1000:14:21
around into the front of my humerus, very similar fiber direction to who? My
00:14:2100:14:29
lat, so guess what my teres major does? All of the same joint actions right, this
00:14:2900:14:34
is your lats little brother. Any of you guys have younger siblings who wanted to
00:14:3400:14:41
do everything you did, the only thing the teres major won't do is what the lat
00:14:4100:14:47
does at the lumbar spine which we'll talk later about with core, that make
00:14:4700:14:54
sense. Now so teres major does internal rotation, adduction, extension, we said
00:14:5400:14:59
there was a teres minor, what does the teres minor do? External rotation because
00:14:5900:15:09
it's part of what? The rotator cuff and we know that it externally rotates. You guys see
00:15:0900:15:13
how that works? So I gave you that little teaching cue of remember teres minor
00:15:1300:15:18
helps out lesser smaller muscles being the rotator cuffs. I think of the teres
00:15:1800:15:23
major is helping out a major muscle, the largest muscle on my upper body, and
00:15:2300:15:29
that's how I keep the internal rotation of teres major straight and the
00:15:2900:15:33
external rotation of teres minor straight, does that help you guys a
00:15:3300:15:43
little bit? Good make a note somewhere, highlight, and then do this graph.
00:15:4300:15:49
Internal and external rotators of the upper body, remember when I said put a
00:15:4900:15:59
star by certain graphs, this is one of them. Internal and external
00:15:5900:16:08
rotators of the shoulder, this covers a lot of your shoulder muscles, give you a
00:16:0800:16:11
good idea on how this stuff works.
00:16:1300:16:28
Internal rotators of the shoulder, subscapularis nice, anterior deltoid try
00:16:2800:16:32
try to keep these in order of size here,
00:16:3600:16:43
I'm missing some big ones, pectoralis major,
00:16:4400:16:58
if teres major does it who else does it? Lats right, teres major and
00:16:5800:17:09
who mmm IT what, it externally rotates right so infraspinatus and who else?
00:17:2400:17:32
That graph does not look balanced to me right if we just match these up for size
00:17:3200:17:39
let's say the teres minor and teres major are roughly the same size,
00:17:3900:17:44
infraspinatus and subscapularis roughly the same size, posterior and anterior
00:17:4400:17:51
delt roughly the same size, is there any external rotator as big as the lats as
00:17:5100:17:59
big as pec major so the two largest muscles on your upper body are both
00:17:5900:18:04
internal rotators, does it make sense why we've never seen the postural
00:18:0400:18:09
dysfunction shoulders externally rotated?
00:18:1100:18:15
Never actually seen that postural dysfunction. I'd be I think it'd be
00:18:1500:18:22
excited if I did see it, like wow I didn't even know if that could happen. Yeah it
00:18:2200:18:26
doesn't help that posteriorly we want to be here, we talked about some of our gym
00:18:2600:18:30
activity might be a little biased towards this internal rotation thing, and
00:18:3000:18:35
now we're learning that there's a third reason, maybe a structural fault in the
00:18:3500:18:43
human body that kind of biases, biases us towards internal rotation. Does that make