Scapular Retraction Exercises | Chair Based Shoulder Blade Squeeze No Equipment
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If you’re not sure how to retract your scapula for exercises like bench press, the cue “up, back, down” is a great easy-to-understand way for lifters to grasp this concept. Retracting your scapula on chest pressing movement stabilizes the shoulder joint for a safer press and puts the pecs in an ideal position for the movement while limiting the front delts from taking over. When in doubt; up, back, down #fyp #fitness #gym #bodybuilding #tiktoktaughtme
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TikToktylerpath
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Once you have an ability to contract and use your serratus anterior you progress to other exercises to improve scapular motion. #physicaltherapy
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If you’re trying to get the most out of seated rows you want to perform them relatively strict. You can protract your scapula before each rep to get a fuller rom but leaning far forward to get a deeper stretch is not necessary as lats isn’t an exercise that is likely to benefit from stretch-mediated hypertrophy anyways. Leaning back will allow you to use a heavier load but at the cost of a worse concentric for your Lats and mid back because of momentum #fyp #fitness #gym #bodybuilding
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TikTokreiseyeee_06
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Using a pronated overhand grip on a row isn’t solely enough to bias the mid back. You also need to be intentionally retracting and protracting your scapula. I also mention another cue at the end which will surely help with this #fyp #fitness #gym #bodybuilding #tiktoktaughtme
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Short videos

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Scapular Retraction Exercises | Chair Based Shoulder Blade Squeeze No Equipment
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YouTubeGinSen
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