Muscle of the Month: Pectorals (chest)
The Pectoralis major is the larger of the two Pectoral muscles while the Pectoralis minor is located under the major and smaller. The Pectoralis major’s action is to flex, adduct and rotate medially at the shoulder joint. The Pectoralis minor pulls the scapular down and forward.

Exercise of the Month: Bench press and variations

When discussing how to work the chest we need to take into consideration all muscles involved with shoulder girdle movement.
The bench press is considered an isolation exercise and is a great way to strengthen the chest muscles and gain mass. Lay on the bench with the head, shoulder blades and pelvis in contact with the bench. Both feet need to be flat on the floor or supported on a stool. Maintain a neutral spine and brace the abdominals (contracting the abdominal muscles with out pushing out or pulling inward). Set the shoulders (draw shoulders away from ears, open chest and keep ribs flat) and lift and lower the bar keeping it in line with the chest.

In order to have the muscles more functional for everyday activities and recreational sports integration, exercise for the shoulder girdle muscles should be incorporated. A push-up hold for stability and teeter-totter push-up are two great examples

Stretch: Chest Stretch

Once the muscles have been worked give them a quick stretch to release tension and bring the muscles back to their pre-existing length.
Keep the spine in neutral, place the shoulder girdle and head on the ball. Open the arms until you feel a mild tension across the chest and shoulder joint.