Banded Horizontal Adduction

The Banded Horizontal GH Joint - Abduction is a rudimentary take on a Chest Fly that is typically used in the early phases of Horizontal Push Strength training. This movement is most often performed as isotonic Muscle Contractions . Through the Muscles this exercise emphasises, it may be relevant in the early phases of Posterior Glenohumeral Instability , Pectoralis Major Strain or following surgical procedures such as Rotator Cuff repair or Fracture of the Head of the Humerus or Clavicle .

Involved Muscles

• Pectoralis Major

• Anterior Deltoid

• Short Head of Biceps

• Coracobrachialis

Procedure

Starting Position:

• Patient stands perpendicularly to a band fixed roughly at shoulder height with the ipsilateral arm held straight and directed towards the band (in horizontal GH Joint - Abduction )

• The ipsilateral hand grasps the band

The exercise is then performed by producing a horizontal adduction force as the arm is maintained straight and band pulled progressively taught. Compensation from the legs or torso should be avoided.

Variations

• High-to-Low Adduction - places greater emphasis on the lower Pectoralis Major

• Low-to-High Adduction - places greater emphasis on the upper Pectoralis Major and Anterior Deltoid

• Supine Adduction - reduces capacity of the body to compensate, better isolating the involved muscles

Cluster

Regression

The following exercises can be used as a regression if Banded Horizontal Adductions exceed the capacity of the patient:

• Prone Unbanded Horizontal GH Joint - Adduction

• Isometric Chest Squeezes - isometric exercise that isolates Chest

Progression

The following exercises can be used as a progression to Banded Horizontal Adductions once exercise proficiency is achieved:

• Bottoms-Up Kettlebell Walk - isometric push/ stability exercise with or without perturbation

• Chest Press Machine - rudimentary horizontal push machine

• Pallof Press - low load horizontal push exercise that emphasises anti-rotation

• Chest Fly - large horizontal abduction range to emphasise lengthening of the Chest

• Push-Up - bodyweight isotonic horizontal push exercise

• Bench Press - isotonic horizontal push exercise with capacity for high loads

• Incline DB Bench Press - unilaterally loaded Bench variation on variable incline

• Dips - bodyweight isotonic push exercise with large GH Joint - Extension range

• Half DB Bench Press - unilateral isotonic horizontal pressing motion that emphasises the Anterior Sling

• Medicine Ball Chest Press - plyometric horizontal pressing motion, often sports relevant

References