Recommended good shoulder training movements - prone inclined shoulder push!

Recommended shoulder training movements - Prone inclined shoulder push!

　　In an article not long ago, we talked about the disadvantages of sitting on a stool for shoulder push! The article mentioned; sitting position leaning against the back of the chair will limit the normal shoulder-humeral rhythm (SCAPULOHUMERAL RHYTHM).

　　In order to safely lift the head, when the shoulder is flexed, the upper trapezoid/lower trapezoid/serrass anterior muscle must contract to allow the scapula to rotate upward. If the upward rotation is not enough, there will be shoulder squeeze syndrome.

　　When in the standing position, the scapula can move freely; but in the sitting position, it is difficult to have shoulder flexion and thoracic extension at a full range angle. .

　　No matter what width of chair back you use, in order to stabilize your body, you will press against the chair back, which will cause the original direction of pushing from vertical upward to obliquely above.

　　At this time, shoulder flexion will be more difficult to reach the end angle. Next, you will lean forward when approaching the end angle.

　　The suggestion in the article is to use standing shoulder push and not leaning on the chair

　　But many people often have symptoms of lumbar spine superstretching and pelvis forward tilting! If you insist on pushing or not leaning on the chair, it may not be a good choice!

　　What should I do?

　　To solve this problem! You should try leaning over the slant shoulder push!

　　This has several benefits, shoulders with full range angles Flex, the shoulder blades can rotate upwards, and the thoracic vertebrae can be straightened

　　Different from common shoulder pushes! Being leaned against the inclined board can make your body more stable! And there will be no pressure on the spine! Especially for those who cannot do a good job of standing push or have super-extended lumbar spine! This is a very good choice!

　　And compared to sitting (back of the chair) push, it will not lose the normal shoulder-human rhythm, making your shoulder stronger!

　　Action process: Adjust a chair with a larger angle of upward slope! Then sit on the chair! Step on your feet firmly and then push upwards (the trajectory of dumbbell pushing is straight line with your torso!)

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Related recommendations:

　　Dangerous movements: flexion and extension of the upper arm of the stool

　　Prevent rotator cuff injury and improve shoulder joint stability

　　Movement evaluation: push-ups