Floor Bench Scapula
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Improve your bench press with perfect push up form this might not sound all that important but proper scapula function impacts almost every upper body movement you perform whether in.
Floor bench scapula. Allow the scapula to sag then push the scapula away from you pushing your chest away from the floor. The rhomboids and scapular are responsible for stabilization of the barbell and or loading during the floor press. Lie on your back on a bench or on the floor holding a light dumbbell in each hand. Return back to.
All the stress is focused on the chest triceps and shoulders. The floor press can be programmed either as a max effort lift or dynamic movement. The scapula aka the shoulder blade is considered the base of the shoulder complex. As you bridge up you can adjust the scapula position as your torso supports the bar.
If you had a choice would you do a regular bench press or a floor press. The floor press is an upper body movement that allows you to press massive weights without undue shoulder stress. Floor presses negate leg drive creating a pure upper body push. The common people too are very susceptible to this problem so here is a list of exercises that can be performed to stabilize the scapula.
Engage your scapula retractors prior to rowing or activating your serratus anterior and rotator cuff muscles prior to bench pressing. Build your pressing power from the ground up and you may never look back. Extend your arms vertically with palms facing inwards. To set the scapula is easy pull your hips as close to your head while pulling the scapula down and the bar should rest in the hip groove.
While most bodybuilders and strength athletes today will use the bench press for the majority of chest training the floor press used to be the gold standard. The floor press which was covered extensively in a previous article is a segmented shorter range of motion variation of the bench press with the intent to target the top half. By performing the bench press on the floor the lifter can establish a better. The floor bench press is exactly what you think it is the bench press while on the floor basically the reverse motion of a push up but it is so much more than that.
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