Exerices that you dont need scapular retraction - AnabolicMinds.com

Exerices that you dont need scapular retraction

  1. New Member
    dbrodrive1211's Avatar
    Join Date
    Dec 2012
    Posts
    33
    Rep Power
    38

    Reputation

    Exerices that you dont need scapular retraction


    I figured it would be easier to name the exercises you don't need to retract your scapula on instead of the ones that you did.also scapular depression too

  2. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297848

    Reputation Reputation Reputation Reputation Reputation Reputation

    Conventional deadlifts when you pull the bar off the floor.

    Forearm wall slides (since the point is to protract your scapula hard in order to activate the serratus anterior).

    Prone bridges, protract the scapula hard.

    Br
  3. Senior Member
    machorox123's Avatar
    Stats
    5'9"  210 lbs.
    Join Date
    Mar 2011
    Posts
    1,488
    Rep Power
    141405

    Reputation Reputation Reputation

    Quote Originally Posted by ZiR RED
    Conventional deadlifts when you pull the bar off the floor.
    Br
    What about at the top of the motion?

    How about while bench pressing. I have always retracted
    •   
       

  4. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297848

    Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by machorox123 View Post
    What about at the top of the motion?

    How about while bench pressing. I have always retracted
    Yes and yes. At the top of the motion you should retract your scapula, and they will naturally retract as the bar passes the knees. When pulling off the ground pushing your scap forward moves shortens the rom a little.

    Definitelyretract on bench press!
  5. New Member
    dbrodrive1211's Avatar
    Join Date
    Dec 2012
    Posts
    33
    Rep Power
    38

    Reputation

    I might have worded that wrong..what I meant was aren't you supposed to retract on just about every exercise just to kind of keep the upper body stable??is that right..might have heard that wrong from somewhere ..if so what I was asking if there are any exercises that you wouldn't retract your scap on
  6. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297848

    Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by dbrodrive1211 View Post
    I might have worded that wrong..what I meant was aren't you supposed to retract on just about every exercise just to kind of keep the upper body stable??is that right..might have heard that wrong from somewhere ..if so what I was asking if there are any exercises that you wouldn't retract your scap on
    I understood, and the exercises listed above are the ones where you would want to more forcefully protract the scapula.

    Br
  7. New Member
    dbrodrive1211's Avatar
    Join Date
    Dec 2012
    Posts
    33
    Rep Power
    38

    Reputation

    Oh ok so on things like arm trap shoulder exercises,it's really not important to retract or depress?
  8. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297848

    Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by dbrodrive1211 View Post
    Oh ok so on things like arm trap shoulder exercises,it's really not important to retract or depress?
    What do you mean "arm trap shoulder"?

    You should still maintain some level of scapula depression and rectraction on shoulder exercises, especially over head presses...but it should be more natural since the scapula will need to rotate to complete the ROM and that will require the scapula depressors.
  9. Senior Member
    machorox123's Avatar
    Stats
    5'9"  210 lbs.
    Join Date
    Mar 2011
    Posts
    1,488
    Rep Power
    141405

    Reputation Reputation Reputation

    Not EVERY exercise.. But im pretty sure ya should on all compound lifts. Basically anything that isnt an isolation exercise
  10. New Member
    dbrodrive1211's Avatar
    Join Date
    Dec 2012
    Posts
    33
    Rep Power
    38

    Reputation

    Cool yeah that's what I meant was compound exercises for example on a standing barbell curl it was better to retract and depress the scapula instead of letting your back curve and have your shoulders get in front of your body
  

  
 

Similar Forum Threads

  1. Replies: 4
    Last Post: 12-30-2008, 01:12 PM
  2. PH's or DS that dont need a SERM
    By meatNcreatine in forum Anabolics
    Replies: 32
    Last Post: 08-10-2008, 11:59 PM
  3. Now that you can make your own transdermals....
    By good_guye28 in forum Anabolics
    Replies: 8
    Last Post: 01-02-2004, 09:14 AM
  4. Replies: 0
    Last Post: 03-07-2003, 03:38 PM
  5. Somestimes You Just Need To Laugh.....This is Hilarious
    By The Answer in forum General Chat
    Replies: 1
    Last Post: 02-01-2003, 11:02 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in