Pectoral Activation

The drill's setup should produce an immediate sensation in the pecs. Upper chest expansion is an intended sensation produced by the elbow press. Pec squeezes are used less often because ribcage expansion should ideally occur in multiple directions. Pec squeezes were previously recommended for narrow infra-sternal angles because the pectoral muscles attach to the sternum. Sliding the arms downward toward the feet significantly intensifies pec contraction. Pulling the shoulder blades forward toward the knees begins to create activation in the pecs. Pec squeezes with forward reaching were intended to reduce front-to-back rib cage space and encourage lateral lower rib cage expansion. Pressing the elbow down into the ball is the mechanism that activates the pec. The working arm is positioned slightly above a 90-degree angle with the elbow resting on the ball. A strong pec squeeze may support bucket-handle expansion but can restrict pump-handle movement. Activating the pecs is one of the primary goals of the drill. The drill is specifically designed to make the pectoral muscles actively engage. Pec squeezes are no longer the default strategy for narrow infra-sternal angles. The drill is…