The anterior shoulders and chest are two muscle groups that control all pushing movements. The front of the shoulders are otherwise known as the anterior deltoids. The pectoralis major and minor are the two aspects of the chest musculature. Chest and shoulder combination exercises can be performed seated, supine or prone.
Types of Resistance
There are several different types of resistance that you can use when trying to strengthen the chest and shoulders. Fixed-plane, variable-resistance machines are a logical option for every exerciser. Variable-resistance devices modify the amount of weight based on your bio mechanics. Nautilus and Cybex each make a chest press, flye and overhead press model with variable resistance. You also can engage the chest and shoulders from a supine position utilizing dumbbells or barbells. These free-weight accessories should only be used by experienced exercisers, though. Free-movement machines, such as a cable column, create external resistance through any possible plane of motion.
Joint Functions
The pectoralis major, or chest, is heavily involved in pressing or pushing maneuvers in the anterior aspect of the body. Anytime you push an object away from your body, the the chest needs to be dominant. The joint action of the pec major is what is known as horizontal adduction. This is a horizontal plane of motion through the midline of the upper extremity.
The anterior and medial deltoids are the major driving forces during overhead pressing activities. The anterior and medial heads of the shoulder also assist the chest with holding items in the frontal plane. The frontal plane divides the body into front and rear sections. The anterior and medial deltoids act to flex and abduct the shoulder. Shoulder flexion works to bring the arms forward and upward. In shoulder abduction, the arms move upward and away from the body.
Body Planes
You can perform chest and shoulder exercises in every possible body plane. Seated chest and shoulder exercises center around horizontal pressing movements. Nautilus chest press, double cable column presses and hammer incline presses are all derived from that horizontal pressing framework. You can incorporate free weights, dumbbells or barbells from a supine setting. Supine dumbbell pec flyes and supine barbell bench are two traditional anterior upper-extremity movements. Body weight or functional actions activate the chest and shoulders from a prone position. Planks and push-ups can be modified to challenge any exerciser, from a beginner to an elite athlete.
Functional Benefits
Creating a strong chest and shoulder complex results in many functional benefits. Pushing objects over your head, such as a box or an appliance, becomes easier as a result of chest and shoulder strengthening. You will be able to hold much heavier objects in front of the body, like multiple grocery bags. When you fall forward and land on your stomach, you need to "push-up" off the floor. To perform this task, you have to get your arms to a straightened position. This would be impossible without a staunch chest or shoulders.
Contraindications
Chest and shoulder exercises are contraindicated if you have certain specific injuries. Any lower spine pain precludes a discontinuation of overhead pressing motions. Overhead activities put an exorbitant amount of pressure on the entire spinal column. Shoulder injuries, such as a rotator cuff tear or an impingement, prevent you from doing any prone pushing movements. Your shoulder limitation causes discomfort on the eccentric phase. This joint strain keeps you from executing even a partial range of motion.
References
- "Stronger Arms and Upper Body;" Joe Wuebben; 2008
- "Effective Strength Training: Analysis and Techinque for Upper Body, Lower Body and Trunk Exercises;" Douglas Brooks; 2001
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