Scapular Retraction Exercises | Chair Based Shoulder Blade Squeeze No Equipment

💥 Winging Shoulder Blades? Here’s How to Retrain Control 💥 If your shoulder blade pops off your ribcage when you push, pull, or reach—it’s a big red flag for scapular dysfunction. Often, the root problem starts with poor dorsal scapular nerve firing and weak mid-scapular control. Here’s your blueprint to fix it: 🌀 Scap CARS Trains pure scapular articulation—building awareness, control, and cleaner motion without compensation. Essential first step to fix winging. 💪 Single Arm Serratus Press R

Scapula

If you’re not sure how to retract your scapula for exercises like bench press, the cue “up, back, down” is a great easy-to-understand way for lifters to grasp this concept. Retracting your scapula on chest pressing movement stabilizes the shoulder joint for a safer press and puts the pecs in an ideal position for the movement while limiting the front delts from taking over. When in doubt; up, back, down #fyp #fitness #gym #bodybuilding #tiktoktaughtme