When you are lying on the bench, your shoulder is moving forward and upward as you raise the weight. If you think that a close grip bench press is shoulder extension, that is not correct. This uses both shoulder flexion and elbow extension. Here are a few examples of shoulder flexion exercises. These are additional concepts that you need to learn. We will soon explain the planes of movement and the degrees of freedom. This is because NASM expects you to know the planes of motion.Īny time that you see flexion or extension, know that the joint movement is taking place in the sagittal plane. While this post is about shoulder flexion, it is important to be aware of the planes of motion. Last, you must know that all flexion and extension of any joint occurs in the sagittal plane. In addition, all flexion and extension of the shoulder also occur in the Sagittal plane. Shoulder Planes of MovementĪll flexion of the shoulder happens in the Sagittal Plane. So, you have PABC, PBCLTT, PABC, and PSALT as mnemonics for FADDI. The pec major, subscapularis, anterior deltoid, latissimus dorsi, and teres major. Internal rotation of the shoulder muscles mnemonic is PSALT: Last is the I, which stands for internal rotation of the shoulder. Think of doing a wide grip bench press for example. The entire pectoralis muscle is recruited, not just the pec major clavicle. In horizontal shoulder adduction, the P stands for Pectoralis Major. Notice that the difference between PABC for shoulder flexion and horizontal shoulder adduction joint movement is the clavicle. The PABC of horizontal shoulder adduction stands for: pec major, anterior deltoid, biceps brachii short head, coracobrachialis. The horizontal shoulder adduction muscles mnemonic is PABC as well, just like shoulder flexion. Tip: whenever you have the latissimus dorsi, you are likely to find the teres major.Which stands for the pec major sternal, biceps brachii short head, coracobrachialis, latissimus dorsi, teres major, and triceps brachii long head. Shoulder flexion is PABC or pec major clavicle, anterior deltoid, biceps brachii short head, and coracobrachialis. Once you know these joint movements, you will have an easier time remembering the muscles.īecause each of these joint movements has the pec major.Īll you have to do now is remember the rest. ![]()
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