Each shoulder movement is the result of complex and multiple muscle actions. The primary muscles involved in horizontal flexion are your pectoralis major or chest muscles and your anterior deltoids or front shoulder muscles. Horizontal flexion occurs when your arms are raised out to shoulder level and are then drawn in toward the midline of your body. This action can occur with or without involvement of your elbows.
Bench Press
Perform the bench press using dumbbells, barbells or a Smith machine. Lie on your back with the weight held at arm's length. Arch your back slightly and lift your chest. Inhale, bend your elbows and lower the weight to within an inch of your chest -- do not bounce the weight off your rib cage. Exhale and drive the bar back up to full arm extension. There is a danger that you may get pinned by the weight when performing this exercise. Always have a spotter on hand to help you if you get into difficulties.
Pushups
Pushups are a common body-weight exercise. Bend and place your hands on the floor around 1 1/2 shoulder-widths apart. Walk your legs back until your hips and knees are extended and your body forms a straight line from your heels to your head. Bend your arms and lower your chest to within an inch of the floor. Push back up to the starting position and repeat. Make this exercise less challenging by bending your legs and placing your knees on the ground.
Dumbbell Flyes
Dumbbell flyes are an isolation exercise for the muscles in your chest. Isolation exercises involve movement at only one joint. Lie on your back on an exercise bench and press the dumbbells over your chest to arm's length. Rotate your wrists so that your palms are facing inward. Bend your elbows slightly but keep them rigid throughout this exercise. Open your arms and lower the dumbbells out and toward the floor. Lower the dumbbells as far as is comfortable. When viewed from above your body should form a T shape. Squeeze your arms back together until the dumbbells touch lightly over your chest. Inhale as you lower the dumbbells and exhale as you raise them. You also can perform this exercise in a standing position using a cable machine.
Pec Deck
The pec deck is a chest training machine found in most gyms. Although designs vary from one machine to another, the movement -- horizontal flexion -- is the same. Sit on the machine and place your arms on the pads. Your elbows should be level with your shoulders and your upper arms perpendicular to your body. Press your arms against the pads and squeeze them together in front of your chest. Once your arms have touched, pause for a second and slowly return to starting position.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Bodybuilding Anatomy"; Nick Evans M.D; 2006
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building"; Robert Kennedy; 2008
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