A hands-elevated scapular protraction drill that trains the serratus anterior through pure shoulder blade movement, useful for shoulder health and push-up prep.
가슴맨몸Scapular protraction
시작
끝
주동근
전거근
협응근
소흉근코어전면 삼각근
장비
맨몸
패턴
Scapular protraction
준비 자세
01Place hands on a stable bench or box at shoulder width.
02Walk the feet back into a straight plank line with arms vertical to the box.
03Lock the elbows and keep them locked for the entire set.
04Brace the trunk so all motion comes from the shoulder blades.
수행
01Let the shoulder blades pinch together, lowering the chest slightly without bending the elbows.
02Pause briefly in the retracted position.
03Push the hands into the box and spread the shoulder blades apart, rounding the upper back slightly.
04Hold the fully protracted top position for a second before the next rep.
체크포인트
-Elbows stay locked from the first rep to the last.
-Movement is small and comes only from the shoulder blades.
-Hips stay in line; the plank does not break.
-A clear pause at full protraction on every rep.
흔한 실수
-Bending the elbows and turning it into a small push-up.
-Sagging the hips to fake range of motion.
-Rushing reps without pausing at full protraction.
-Shrugging the shoulders toward the ears instead of spreading the blades.
프로그래밍 노트
-Use 2 to 3 sets of 10 to 15 slow reps in a warm-up or shoulder health block.
-Progress to the floor scapula push-up once 15 controlled incline reps are easy.
-Pairs well before benching or overhead pressing to prime the serratus.
