Instructions

1

Stand upright with feet shoulder-width apart, arms at sides, core engaged, and neutral spine alignment. Maintain an athletic posture throughout the movement.

2

Raise one arm out to the side at shoulder height with a slight bend in the elbow, palm facing forward. Keep the movement controlled and deliberate.

3

Slowly lower the arm back toward the body in a controlled manner, resisting gravity. Maintain tension in the chest throughout the eccentric phase.

4

Drive the arm back up to shoulder height using chest and anterior deltoid contraction, squeezing at the top position before returning to the starting position.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Clavicular Head, Serratus Anterior, Biceps Brachii

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Shoulder - Adduction because it challenges the Pectoralis Major through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Shoulders region.

Benefits

Acts as a highly scalable Stretching movement, perfect for both beginners and elite athletes.
Significantly enhances the structural integrity and power of the Pectoralis Major.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.

Pro Tips

Control the eccentric (lowering) phase of the Shoulder - Adduction for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Clavicular Head, Serratus Anterior, Biceps Brachii to maintain control of the Body weight.

Exercise Variations

Dumbbell Shoulder - Adduction
Cable Shoulder - Adduction
Banded Shoulder - Adduction

Beginner Tips

If you are new to the Shoulder - Adduction, focus on mastering the movement pattern with zero weight before adding Body weight.

Shoulder - Adduction