Exercises That Work the Horizontal Adduction of the Pectoralis Major

The pectoralis major participates in several movements of the shoulder, including shoulder flexion, internal rotation and adduction. The pectoralis major is even sometimes used for forceful inhalation. A variety of exercises can help you to tone this muscle and increase your adduction strength. Adding pre-workout warmups and post-workout stretches will help to reduce your risk for injury and help you reach your fitness goals.

  1. Side Lying with Weights

    • Lie on your left side to target the adductor strengthening of your right arm. Grasp a dumbbell, water bottle or canned good as your weighted resistance in your right hand. Raise your arm slowly over your head, moving out sideways from your body. Then return to the starting position, controlling your movement to maximize your strengthening. Repeat for 10 repetitions, and perform three sets to add strength and tone to your pectoralis major.

    Cross-Over

    • You can perform this exercise with many different pieces of exercise equipment, such as a pull-down weighted pulley or with a resistance band stabilized at the top of a door. However, you can also complete the exercise with a hand towel and the help of a partner. Hold one end of the towel and stand perpendicularly to your partner. Have your partner hold the other end of the hand towel above your shoulder height. Position yourself so that your shoulder is horizontally adducted, or lifted sideways away from your body, and step away from your partner until the towel is taut. Try to pull your arm into your side and have your partner resist the movement as you lower your arm.

    Ball Squeeze

    • Hone in on the smaller muscle fibers that can often be missed in more traditional adduction exercise by focusing on the end of the range of motion with your arm close to your side. Place a semi-soft ball in your armpit and squeeze the ball to bring your elbow closer to your side. Hold for 30 seconds to achieve an isometric contraction exercise. Relax your arm a little, taking care not to allow the ball to fall out. Repeat 30 times. Challenge yourself further by using a weighted ball instead, so that even when you relax, your muscles are still working. You can also substitute for the ball with a pillow folded over to double the width, or several folded bath towels.

    Static and Dynamic Stretches

    • Start with dynamic range of motion to stretch your pectoralis major muscle prior to starting your workout. Warm up your muscles by lifting your arms away from your side, adducting to the side as you go and reaching over your head to finish. Move steadily but not quickly and return to the starting position. Repeat for one minute. At the end of your workout, stretch and hold your pectoralis major muscle for at least 30 seconds each time. Stretch by placing your hand on the side of a doorway. Walk a step through the doorway, keeping your hand at shoulder height on the doorway. Continue to move forward until you feel a long, comfortable stretch to your chest and the front of your shoulder. Release and repeat 10 times.