Why you should be using
Why you should be using scapular rotation:
- Improved tension control in the working muscles.
- Improved stability and functional control for all upper body exercises.
- Improved joint alignment and decreased stress.
- Extended spine and open chest for better breathing.
- Improved back stability for more effective leg raises.
- Balances out the tension in your traps to relieve upper back stress and reduced tension headaches.
- Reduce stress on the elbows during pull-ups.
- Reduced stress on the wrists during push-ups
- Reduced shoulder stress during dips.
- Improved should mobility on hanging and dipping exercises.
- Reduced lower back stress on all hip hinge and bridging exercises.
- Greater chest activation during push-ups and dips.
- Full shoulder activation during all overhead pressing exercises.
- Improves posture and full-body agility.
- Better endurance during long-distance exercise like running, cycling and swimming.
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What about dips Matt?
Great advice! I've started again chain training after a pause due to the fact that it didn't work. But now i have bought Smart Bodyweight Training and i found that, as you say, you have to add tension very slightly at first in your "sleepy" muscles. It made a great difference and i feel very well my back and pecs. Will be the same as for scapula i think since they are sometimes very hard to control. Otto Arco was a master in this art and his body proved how important it is
Sorry Matt, can I get an answer to my follow up question? I tried scapular rotation, it felt easier than before but I had some pain in my left shoulder afterwards. Is there a reason why? I also kind of didn’t feel it in my chest like I normally do. Did I not rotate my scapula all the way when I pushed myself up? Would that have been the cause??
Thanks for this! So, if I rotate my hands inwards on the way up and outwards on the way down, that will work, right? :) Someone mentioned this tutorial on Reddit, so glad I found this valuable resource https://www.reddit.com/r/bodyweightfitness/comments/gf4mi2/engage_chests_more_during_pushups/
helped me with my wrist problem!
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