This exercise effectively targets multiple muscle groups at once, including the upper traps, middle traps and levator
scapulae muscle, and it will help you accelerate your overall back development.
Strength training experts and triathlon coaches always seem to be highlighting the injury - preventive and performance importance of tending to small, supportive muscles that are notoriously weak in endurance athletes, such as the shoulder's rotator cuff, the outer butt's gluteus medius, the small
scapula muscles along the shoulder blades, and the abdominal, hip and low back region, or «core» (15).
The Push - up performed against a wall strengthens the chest muscles and is a «plus» is added,
the scapula muscles can also be activated.
I went through all the tests but no one knew why
my scapula muscles on one side wouldn't work together so I always had one very weak shoulder.
If
your scapula muscles are weak (particularly your serratus anterior - more on that later), then you will collapse into your shoulders without the assistance of the back muscles.
Not exact matches
Crossover Symmetry's
muscle activation program does a great job of activating both rotator cuff and
scapula stabilizers without working these
muscles to the point of fatigue.
Essentially, the
muscles around the shoulder blade need to be able to fire at the right time, with the right strength, to allow the humerus to move upward, or to shoot the basketball, without jamming into part of the
scapula causing pain.
Often called the sexiest
muscle on the male physique, the serratus anterior lies atop the outer sides of the highest eight ribs and is responsible for protracting your
scapula, assisting in rotating it upward and stabilizing it against the rib cage, which makes it critical for overall shoulder health and mobility.
The trapezius is more than a chunk of
muscle between your neck and shoulders — it actually originates at the base of the skull, runs down to the upper and mid-back area and covers both
scapulae (shoulder blades).
Since the dumbbell fly involves a retraction of the
scapula, a movement which co-operates with the rotator cuff
muscles, it can significantly strengthen the latter, thereby keeping shoulder injury away.
As we mentioned above, those include the delts, rotator cuff
muscles and the
scapula, all of which are usually neglected in a typical upper body routine.
- Attach a rope to a pulley station set at about chest level - Grab both ends of the rope with an overhand grip - With arms completely outstretched, step back and bend the knees slightly or even better, kneel on one leg - Retract the
scapula, squeeze the rotator cuff
muscles and pull the weight towards your face - Externally rotate your hands so the knuckles are facing the ceiling - Hold for one second, then slowly return to the original position
In fact, the upper fibers need the coordinated assistance of the middle and lower fibers in order to elevate the
scapula, but even then, they can't do the job without coordinating their work with the work of the serratus anterior
muscle which covers the side of your rib cage.
According to most definitions, the trapezius
muscles are large, diamond - shaped surface
muscles that extend longitudinally from the occipital bone to the lower thoracic vertebrae and laterally to the spine of the
scapula.
As a multi-joint exercise that involves movement at the elbows,
scapula and shoulders, the pull - down effectively trains a variety of
muscles in the upper body, with the latissimus dorsi being the prime mover.
The serratus anterior is a group of
muscles that originates on the upper eight or nine ribs and inserts on the anterior part of the medial border of the
scapula and some of its many functions include abduction and elevation of the
scapula.
In addition, it's almost an isolation exercise that effectively target the
muscles around your
scapula (shoulder blades).
The logic behind this is that the soreness in your
muscles induced by the pulling will put a limit on the range of motion and the flexibility of the
muscles around the
scapulae which is actually a good thing.
In case you didn't know, your trapezius
muscle isn't just that meaty area around your neck — it also covers most of your upper back and its most important functions include retracting, depressing, rotating and stabilizing the
scapula, all of which are cornerstones of weight training.
-- Infraspinatus, a thick triangular
muscle wrapped around the outside portion of the
scapula — Teres minor, a smaller mucle found under the infraspinatus — Supraspinatus, a
muscle that runs from the
scapula to the inside of the humerus, separated from the infraspinatus by the spine of the
scapula — Subscapularis, another large triangular
muscle that originates from the subscapular fossa of the
scapula and inserts in the humerus.
The four
muscle originate at the
scapulae.
Next, stretch your levator
scapulae, a
muscle that runs down the back of your neck.
On the other hand, a flawlessly executed quadruped row promotes optimal depression, retraction and medial rotation of the
scapula, improves arm and grip mechanics and spinal rigidity, and teaches strong
muscle - mind connection with the lats.
When you retract the
scapula and keep the spine and torso tight and rigid and in a neutral position, you engage the back
muscles, putting the ligaments into a much safer and proper position.
This small
muscle is attached at one end to the
scapula and it extends to humerus bone.
The most commonly injured
muscles are the Sternocleidomastoid, Levator
scapulae and Longus colli.
Yes, the «bi - «in biceps actuallys stands for «two,» meaning that this
muscle has two heads that attach at different insertions on the
scapula.
Winged
scapula are an indicator of having a weak Serratus Anterior
muscle.
The long head of the
muscle crosses the glenohumeral joint at the shoulder while the short attaches at the coracoid process on the front aspect of the
scapula (shoulder blade).
Focus on squeezing the
muscles around the
scapula together.
In order to have properly working rotator cuff
muscles, proper
scapula thoracic motion must be established in order to maintain the correct length - tension ratio of the rotator cuff
muscles.
This two part series will describe the function of the rotator cuff and its synergistic relationship to the
scapula and clavicle, while also providing exercises to strengthen the
muscles of the shoulder complex.
Therefore, inhibited or tight trapezius and serratus
muscles will alter proper
scapula motion.
A change in
scapula position or motion may cause an internal rotation of the humerus resulting in a shortened internal rotator
muscle (subscapularis) and a stretched or weakened external rotator
muscle (teres minor).
Moreover, prospective intervention studies have shown that stretching the anterior chest
muscles on its own or in combination with strengthening the scapular retractors can alter the position of the
scapula at rest in individuals with abducted
scapulae (2).
· The Rotator Cuff: These little
muscles originate on the
scapula and attach onto the humerus.
The parallel - oriented fibers of both
muscles run inferolaterally and insert on the medial border of the
scapula, forming flat quadrate
muscle architectures.
Serratus anterior can be palpated by placing the fingers flat against the rib cage just lateral to the
scapula and moving them up and down in a superior / inferior direction, then moving them around toward the front of the chest, stopping before one reaches the pectoral
muscle.
The serratus anterior
muscle originates on the surface of the upper ribs, as well as the side of the chest, and inserts along the entire length of the medial
scapula (shoulder blade).
The middle trapezius
muscle appears to produce its greatest
muscle activity during horizontal pulling exercises such as the bent - over row, seated row and inverted row regardless of stability requirement or
scapula retraction.
The trapezius
muscle originates on the spinous processes and ligamentous connective tissue that cover the upper cervical spine, between the C1 — T8, and insert on the lateral third of the clavicle, acromion and spine of the
scapula.
This
muscle here is the trapezius, you probably all know this one, and this
muscle elevates and depresses the
scapula, and it can also retract the
scapula.
And these
muscles attach to the
scapula and they function to keep the
scapula pressed against the thoracic wall, and when the trapezius is contracted they can retract the
scapula.
Here you've got the levator
scapulae, and this
muscle as you can see it attaches to the top of the
scapula and it elevates the
scapula when it's contract, so that's the levator
scapulae - these two
muscles here.
Comparing the effect of
scapula motion, Lehman et al. (2004) measured the middle trapezius
muscle activity during the seated row with or without full
scapula retraction.
There, it appears the upper trapezius
muscle it highly active during elevation of the shoulder, and retraction to the
scapula including rowing and horizontal abduction.
In practical terms, it appears the middle trapezius
muscle is highly active during exercises that involve
scapula retraction.
• However, because these
muscles must resist and contract against the nearly horizontal pull of the wide - grip on your shoulders and
scapulae (shoulder blades), IT MIGHT MORE PROPERLY BE REFERRED TO AS A good ribcage and shoulder stretcher.
After keeping a consistent daily workout routine, you will notice improved body balance and good control of postural
muscles extending from the ground up through your
scapula and shoulder girdle.
With this in mind, research has found that starting a shoulder shrug in 30 of glenohumeral abduction (i.e., arms slightly out to the sides), which is a component of slight
scapula upward rotation, generated greater upper trapezius
muscle activity in comparison with the shrug with the arms at the side (1).