Are your scaps working?

When we do pulling movements we should be thinking about retraction and depression of the scapulae (shoulder blades).  Many athletes perform pulling movements incorrectly, compensating with humeral hyperextension.  In humeral hyperextension the humerus moves behind the torso with no action coming from the retraction of the shoulder blades.   As athletes pull only with the arms the scapula goes into anterior tilt, and loses all stability.  …

Protraction and the bench press

Question: Isn’t the bench press training the scapula just the same as the pushup?  Wouldn’t this hit my serratus every time I bench press?  First off the bench press and most forms of db bench presses do not allow for movement whatsoever of the scapulae.  The scaps are pinned beneath the athlete’s body to the bench.  Typically no movement occurs.   Efficient bench press technique actually calls …

The Other Shrug

I’m sure a lot of coaches and athletes out there have seen the overhead shrug done before but may wonder why it’s good for shoulder health.  Lets start out by examining the anatomy of the scap a little bit.  There are three muscles responsible for upward rotation of the scapula.  Again, upward rotation of the scapula is extremely important for …