Anatomy:
The chest muscles are composed of the pectoralis major and the pectoralis minor. The pectoralis major is the top layer, closest to the surface and is larger than the pectoralis minor. Its origin is the sternum and clavicle and it inserts into the upper arm.
Functions:
The joint about which these muscles accomplish the majority of their action is at the shoulder joint. The motions at the shoulder joint that the pectoral muscles effect are adduction (movement towards the midline of the body) of the upper arm at the shoulder and flexion of shoulder along with medial rotation.
Exercise Choices::
Bench Press
Decline Bench Press
Machine Press (Hammer, Lifecycle etc.)
Flies
INCLINE BENCH PRESS (Bb)
Muscles used:
Primary: Upper Chest
Secondary: Triceps, Deltoids (anterior)
Perfoming:
Lie supine on the bench. Grip the barbell with palms forward, 6 - 12 inches
wider than your shoulders.
Lift the barbell off the rack, extend your arms, then lower the barbell until
it just touches your chest.
Pointing your elbows out brings, and the wide grip involves the pectoral muscles more. A narrow grip and elbows at your side involves the triceps more.
Keep your back flat and not arched. Move steadily and slowly.
Alternate exercises:
Incline Bench Press (Db), Incline Flys
Note:
We recommend having a "spotter" to assure your safety and give you
verbal feedback
on your lifting technique while performing this exercise.
|
show you that your body fat percentage has increased and what you've lost is lean muscle mass, not fat. Resistance training can help increase lean muscle mass. This training has the added benefits of improving upper extremity and back bone density and may help limit osteoporosis. The strengthening of the ligaments, tendons and musculotendinous junction, along with other connective tissue can benefit everyone and reduce stress to the joints. The higher metabolic rate that results from an increase in lean muscle mass can help the dieting individual. Fat just sits there, but muscle burns energy to sustain itself. Strength training also improves self confidence, self image and might even make you look a bit better at the beach.
The fear that you will "bulk up" is not grounded in reality. It takes a special genetic make up, lots of work, and a considerably different muscle structure than most long distance runners have to "get big". Long distance runners have primarily aerobic slow twitch fibers that do not enlarge as do the Fast Twitch muscles found in most body builders and in sprinters. Sprinters with their high concentration of anaerobic capable FT (Fast Twitch) fibers can show more muscle mass gain with strength training. This training is a requirement to compete at a high level.
|
Runners frequently develop muscle imbalances that lead to pain. The runner
with low back pain may benefit from strengthening of the abdominal muscles,
lower back muscles and stretching of the hamstrings. Posture is an important
component for both optimal running performance and elimination of pain. Strength
training can help with this. A variety of knee and hip problems
can also be helped by strength training. Imbalances between the Quadriceps and
Hamstrings can be corrected by strength training. According to Tim Noakes, MD,
in "The Lore Of Distance Running", the proper strength ratio of quadriceps to
hamstrings is at least 3:2 . The vastus medialis, which is important to strengthen,
for the treatment of patello-femoral complex pain (runner's knee), and helps
stabilize the patella (knee cap) can also be strengthened through training.
Recently, it has been reported that more former world class runners, particularly those who are older and not winning races at the 10K to Marathon distance any more are now adding lower extremity strength exercises to their strength training programs. Many of them, did not do much in the way of lower extremity exercises at the height of their careers. I believe that upper body strength and abdominal strength is helpful and usually deserves more strength training than the lower extremity. While the lower extremity should be worked, I recommend low weights and higher repetitions for this body region. Exercising the legs with too much weight will make them feel tired for your runs and draggy during your speed work. During the active racing season go easier on your lower extremity strength training. Stop all lower extremity weight work a month before a marathon and at least 10 days before an important 10K race. Bill Rogers in his heyday used dumbbells for upper body strength but did not work perform strength training for his legs. Alberto Salazar, reportedly a recent convert to lower extremity strength training, also did not perform lower extremity strength training while running his 120+ mile weeks and winning marathons. I would suggest going easy on the legs, using strength training cautiously, and with high reps and low weights while doing more upper body work.
It is always important to begin any exercise program with caution. Before using new equipment you should be well instructed in its proper use. If you are over 40 you should have a physical before starting an exercise program. And it makes sense to check with your trainer and coach before adding strength training to your program.
Coming next:
Strength Training Programs For Runners: Principles
Strength Training Programs For Runners:Recommended Exercises
| Sports Medicine Home | Chess | Shoes | Comprehensive Site Listing | Home Page |