So as most of you know I am finishing up my BS right now in Exercise Science emphasis in fitness evaluation and design. I also am a personal trainer at Gold's gym certified through ACE, NASM, Pinnacle, and soon ACSM. I thought some people might take interest in a thread with a tip every other day or so to help improve training and prevent injury. To some the tip may seem a bit elementary but to others it may be beneficial. I'll post a tip and lets discuss!
Always always always, make sure you incorporate scapular retraction into any pushing or pulling movement. This may seem basic to many people but scapular retraction during pressing a pulling movements is something that I dont see as much as I'd like. Scapular retraction in the pulling together of the scapula (shoulder blades) in towards the spinal column. During ANY pressing or pulling movement, the scapulae should stay "pinched" together during the entire movement. This will allow you to work your intended muscle group and places much less stress on the shoulder complex, namely rotator cuff and GHJ as a whole. Whether it be a seated row or a standard bench press, before you even begin the movement, you should retract your shoulder blades as if you were trying to hold a peanut between them. It is in this retracted position of the shoulder blades that the movement should then be performed. I know this was a huge factor in me improving my chest and I hope that it can help you too.
Exercising scapular retraction can also prevent you from looking like a hunchback later on in life
Muscles involved in retracting of the shoulder blade
Rhomboids, and lower traps (trap 3)
Muscles involved in stabilizing and protracting shoulder blade
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