Floor Press Scapula

The floor press is a simple and highly effective pressing variation that can be used as a primary pressing movement accessory lift or even with injury prone lifters. Although serious lifters will often use it for more repetitive dynamic movement as well. This exercise allows for full scapular movement and it builds strength in the hips and core.

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Scapula You Don T Have To Be Great To Start

The first of the winged scapula exercises you are going to do is going to target your serratus.

Floor press scapula.

You are going to begin laying back on the floor or a bench with a dumbbell in your hand. The next best option is the floor press and i wouldn t say it s akin to a quarter squat as it s more than half the rom. And it s right by the sticky point so it s difficult to overcome. Get a medicine ball grab it in both hands and lie down on the floor.

To accommodate this position the scapula rotates up and out forcing scapular stabilizers to work overtime while rubbing on the supraspinatus ligament. That s why i use the one arm floor press with rotation to build a fighter s punching power. The floor press is most effective when done to improve your maximum effort. Slowly push the ball up with the help of your shoulders.

In addition to the one arm floor press with rotation i use many variations of the push up handstand push up and standing cable chest press. Adding the floor press to your routine. Rhomboids and scapular. Floor presses negate leg drive creating a pure upper body push.

Keep your elbows straight all the time. If you already do bench presses your maximum floor press will probably be at around 75 percent of your best bench press. The best approach is to use full rom most of the time but use the floor press from time to time for variety. A tutorial of how to properly execute the floor chest press with an addition of scapular protraction to help with winged scapular problems.

The position to workout this muscle is very similar to a starting bench press position. The floor press is an upper body movement that allows you to press massive weights without undue shoulder stress. Ensure that only your shoulder girdle moves with the ball. 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.

This helps improve the mobility of your shoulders and keep your scapula in a normal position.