Winged Scapula CAN NOT BE FIXED Doing Serratus Anterior Exercises -(Correct the Problem!)

[@florentdeplanque7383]

5 years that nobody succed healing my scapula... Until I find you ❤ You are awesome, thanks you so much, that mean so much for me 🙏

[@akxeman]

This is the ONLY video I’ve found that identifies the shoulder rolling up and forward as part of the problem and how to fix it. thank you! Can’t wait to try it.

[@brianconway5559]

This should be common knowledge for any PT, the fitness industry gets in the way with bogus info. Hiked shoulder and interior rotation of the shoulder are very common with most scap winging. the interior rotators like the pec minor, levator scap, scalenes, and upper trap are often tight and overworked. There are also different causes for scap winging so this vid may be helpful for some, others may find it makes their issue worse

[@SayCheeseAndDie01]

@@brianconway5559this is not common knowledge of Pt. Most pt mills assign the exercises he was talking about in the beginning. They don’t even do the bare minimum and watch their patients they assign their assistants to lolly gag by them instead while they tend to the 3 other patients. PT is broken in the US

[@juliangutierrez8404]

Dude ik right It’s crazy I got surgery on the front of my trap i thought it was that but nah it was the rounding of the shoulder finally looks capped again for once

[@mariac5942]

5:03 on bench 5:45 7:15 7:42 After these 4 exercises, you can train the serratus! 9:00

[@Aditya-xe3de]

Thanks for the timestamps

[@oatmeal3235]

This is the information that I've been missing for years trying to fix my shoulders. Thank you!

[@thewiseowl8804]

Did it work?

[@oatmeal3235]

@@thewiseowl8804 after some time I've found that these exercises work great as warmup for me and eliminate the pain in my left shoulder immediately. However, in the meantime I've also found that my shoulder problems arise from bad overall posture. Working on it certainly makes my shoulders feel better and seems like targeting the real root cause.

[@melvin.g]

News?

[@oatmeal3235]

@@melvin.g Basically the same as above. Working on my posture really helps with my shoulder pain. It is virtually gone. Personally, I've found Conor Harris' videos really helpful in my case (my case being asymmetrical pelvis position). If one of your shoulders is significantly worse than the other, this might the lead worth pursuing.

[@venivini5151]

You are the real deal. I've seen hundreds of video on how to fix my shoulders, yours are the only one that gave me relief. I can already see real noticeable improvement

[@davidwallace3868]

physical therapist here... I've come to a very similar set of conclusions/pre-requisites here with regard to getting serratus on board. you've articulated it very nicely here, well done

[@PantherBlackAudiRS]

Can confirm, especially that most PT protocols start too advanced, causing the impingement pain to be worse, with the exception of the side lying external rotation. I've been on the program for 9 weeks, and 90% of the exercises prescribed cause no pain, which is helpful to progressively overload and pass the tests. Trying to get my local PT's to start their clients with these regressions first.

[@Verbux]

@@PantherBlackAudiRS How many sets per week of these exercises are you able to recover from?

[@PantherBlackAudiRS]

@@Verbux 2x a week, 6-7 sets total. Volume is low

[@mangore623]

I followed the same weekly exercise routine as panther. I started in late November, and by early December, the pain (excruciating pain) went to zero for the first time in four years. It’s now Feb 17, I’m back to weightlifting after an absence of four years, and I’ve experienced zero pain, zero injuries/setbacks. I jumped the gun on the weightlifting, starting up again in December, but everything has been fine.

[@PantherBlackAudiRS]

@@mangore623 congrats! I’m just starting week 12 of COREX12 and shoulder is probably 80%. Couldn’t even lift my arm in December, moved on from TBD to reverse pec Dec, and just DB pressed 30’a for the first time in 4 months. Zach mentioned it may take as long as 12 weeks, almost in disbelief that this worked; but super thankful.

[@archie6721]

Amazing video - I had been suffering with winged scapula on one side and found consistently that PTs directed to do serrates anterior exercises, but they failed to address that my scapula was out of place neurally. this was everything I've been looking for !

[@flash2770]

How you doing now?

[@JDOFunofficial]

?

[@ep6713]

And now?

[@yeshuamusic5102]

Been healing my shoulder issues for over a year now and used every resource imaginable. This guy has the goods. His advice, exercises & videos are the best & will fix your shoulder.

[@funcfit]

According to Shirley Sahrmann and Donald Neumann, the cause of forward shoulder displacement, specifically the humeral head (also known as anterior glide), lies in an imbalance between the posterior shoulder muscles (rear delts, external rotators, and others) and the internal rotator, subscapularis. The latter is too weak, and the former are too strong. This increased tension in the posterior structures causes the humeral head to be pushed forward. I trained for years the way you recommend in your video (I am a sports scientist and personal trainer myself) and could never fully get my issues under control. It was only when I stopped training the posterior shoulder structures and stopped pulling my shoulder back (and down) in various situations, combined with training the subscapularis, that things slowly improved. I would be interested to know if you are familiar with the explanations of Shirley Sahrmann and Donald Neumann on this topic, and if so, what are your thoughts? By the way, I found it a funny coincidence that I also have a KZbin channel with almost the same number of subscribers as you. I’m genuinely looking forward to your response. Best regards, Wiktor

[@Voidermusic]

By pulling your shoulder "back and down" you mean rotating your shoulder posterior by protracting the rotator cuffs, right?

[@PrimeDiam]

I only have this issue with my right side. From 5th-12th grade of my life, I spent 4-6 hours a day on my computer, with my right hand out further to use the mouse. I'm pretty sure this is the cause of it for me. I have the issues mentioned in the video of my shoulder dislocating when using dumbbells or swinging a racket for a sport only on the right shoulder. Considering I only have this imbalance on one side, is there any tests I can do to determine what might be the specific weakness(es) by cross examining to the left? Or does my mouse example give you an idea of what exactly originated the issue? I feel like it might be an epidemic with my generation.

[@EmpowerHerTechCreations]

Almost 15 years with this pain. I will be reaching out soon. The exercises were the first time I’ve felt this relief.

[@sujithpsyc5787]

over three years I have been having the symptoms which you have I didnt understand the cause the pain thanks alot for helping with this video

[@nebimertaydin3187]

Zach is a legend. Only with 4 private sessions my shoulder pain is gone. God bless

[@YouilAushana]

I do all his exercises for the health of my body. I'm not trying to be a bodybuilder.

[@aadarsh_1303x]

​@@YouilAushanadont worry you wont be

[@wesleygroseclose2870]

@@aadarsh_1303x Why you hatin small boi

[@Smithster80]

Thanks. I’ll give this a shot and see how it goes

[@AbhimanyuAgnivanshi]

Update?

[@alvinr6344]

I loved how much of a bigger picture perspective you gave

[@ABeautifulMind__]

Thankyou god for suggesting me this video Thankyou sir for making this video. 🙏🏼 This is what i wanted. You healed a lot of pain that im going through from years🙏🏼

[@kevinsims2876]

2:35 This is so true. I got that info from Athlean X (very informative but didn't fix it). And I've been doing external rotations and push ups with extra protraction, still nothing. Glad to see some new info. Hopefully I can see some changes now🙏🏽

[@riccardozanda8977]

Did you see changes?

[@kevinsims2876]

@riccardozanda8977 hard to see. I do see my rear delts getting a bit more size (especially the right one) but nothing yet for the scapula

[@nikosatsaves3141]

You nailed it Zach. I can testify to this and take an oath before Court.Only working with rear delt, supra and teres makes a difference.

[@okyeabuddyguy]

Man I've read a lot about shoulder health issues, all the articles from MSK and the standard youtubers and spoke to a a few physios and saw one with very minor improvement for several months. You are the first to explicitly mention fixing the humeral head position and offer specific exercises AND mention how the humerus relates to proper muscle activation in the surrounding regions. I look at my right shoulder and intuitively it looks in the correct position and feels strong and the muscles activate. I look at the left shoulder the humeral head is obviously forward and in the wrong spot and it clicks and grinds through rotation and the surrounding muscles are weak. Definitely going to give these exercises a shot as part of my physio routine. Edit: Just wanted to provide an update a year later - these exercises got me to about 80 or 90 percent and then I added in rear delt cable and rear delt dumbell work and that took me close to 100%. I no longer have daily shoulder pain, general movements are all safe and confident. Way less popping and grinding in my shoulder. I can bench and overhead press and feel much better pec and shoulder activation. My arm rests in the correct position which may seem small, but more than everything else it is the most satisfying change (no chronic pain, small movements don't feel awkward due to humerus position, posture looks better etc). It was amazing that something I lived with for many years was resolved simply by identifying the right muscle and waking it up a bit and adding some strength to it. Frustrated I couldn't have fixed it sooner but happy to resolve the problem. The rear delt is critical to fixing that humeral position.

[@1latrommI]

any results yet?

[@okyeabuddyguy]

​@@1latrommI Definitely, it's been a month or so and I have not been very consistent, but doing these exercises even just a couple times a week has for sure helped my humerus sit back in the socket naturally throughout the day without having to consciously think about and hold it there. I think I need to be more consistent though and frequent with the exercises though. I had COVID and stopped workouts for a week or two which set me back a bit. I am doing pushups with much less clicking/pain as a result but I think proper movement restoration will take much longer and more consistency with this type of physio routine. I imagine 6 months of commitment to this with daily or 4x a week physio routine will do wonders. I will be aiming for that over the rest of the year. You should certainly give these exercises a try.

[@xbk5293]

​@@okyeabuddyguyDude, what about now?

[@xmoedervo]

any new results yet?

[@okyeabuddyguy]

@@xmoedervomy shoulder has continued to improve by doing the exercises he mentions. Posturally the resting position of my shoulder is fixed. It feels better. With overhead presses I still have issues but my arm is way better now

[@iihimiko]

Love your vids man! I’ve considered physical therapy just because of you. I know the troubles of the career field which is the only thing that stops me. Thanks for the tips 👍

[@gargantuan6241]

Can you please show us how to work those muscles without an incline bench, please?

[@chrisguenther4292]

Love this videos. I can tell you really spend a lot of time working on these exercises and the science of how the body actually works.

[@myla6135]

My first problem : fractured humeral head Second problem: doctors who don't get anatomy as they only work with 2d on a screen and no longer look at their 3d patients who are in the room with them. Third problem: physios who don't properly assess your individual pain and follow standard protocol and can't think beyond straightforward fracture exercises and then blame their patients for not trying hard enough Fourth problem (spotted by yours truly as I'm the one that cares) : rounded shoulder and worsening pain Fifth problem (also yours truly): subacromial impingement, nerve pains, worsening pains throughout humerus. Near total death. Aaaagh. Tries SA exercises. Nope. Hurts. A lot. Thinks why am I protracting my already rounded shoulder. Tries rhomboid and lower trap exercises. So, so. Only thing that gives slight relief is pulling scapula down and back but I've no muscle power to hold it there. This video makes far more sense. Especially the not going behind you. This is something I simply can't do without causing sooooooo much pain I start to visibly shake. I don't have an inclining bench though. I'll try to adapt stuff but may have to shell out for a basic one. Thank you!

[@RikimaruNobunaga]

the editing is hilarious but its great!

[@dylanlawrenceholland3295]

this is so interesting, everything in this video was me. ive spent countless hours trying to train my left lat thinking that was the issue, to no avail. looking forward to finally correcting this issue.

[@xkai07]

Why would your lat be the issue ?

[@dylanlawrenceholland3295]

@@xkai07 im right handed, thought it was muscular imbalance with my left lat that was the problem.

[@breadman5048]

that cable pull feels real good

[@gargantuan6241]

You can use a band around your wrists to turn off your pec minor while foam rolling.

[@DevinsCalisthenics]

As an RMT we learned serratus anterior was the issue, thank you for this lesson!

[@Pattayarudeboi]

I have winged scapula and my teres major is cinstantly over active on the affected side. Serratus anterior and mid to lower trapezius work is so far what gave me the most improvement.

[@JetskiDex]

Golden information!!! You really know your stuff

[@sudhanshuGee]

That's exactly what I was looking for. Wish I had found this earlier

[@Spartan117A51]

I've been dealing with this issue along with piriformis syndrome for years. I have to deal with military insurance and doctors so it absolutely is depressing going througu the motions for a long time and not seeing results, being in pain, and never returning to the things i love. Im going to give this a shot for a few weeks and see where this goes

[@carljohnson7186]

Man please I need an answer if It did anything to you or not

[@ipucu4410]

Did the first exercise, felt immediate relief from chest. That’s crazy!!

[@thewiseowl8804]

And now you’re cured, right?

[@mangore623]

Well, with me it took less than a week to reduce the pain to zero after living with crippling pain for four years. So the answer will be “yes” for the majority of people.

[@AbhimanyuAgnivanshi]

​@@thewiseowl8804 Whats ur update?

[@thewiseowl8804]

@@AbhimanyuAgnivanshi I’m doing far better actually. Ditched the exercises from this channel and found a new channel Body Fix Exercises. He has several videos addressing shoulder pain and his exercises are making a difference. I’m not healed fully yet; this is taking a really long time, but I’m much closer. Can finally lift my arms without pain. They still have limited range and pop, but the pain is mostly gone. I’m optimistic I can heal from it now.

[@hoohaa8731]

Update

[@TeGainser]

Ooooh lovey I am definitely feeling weakness on a lot of these movements and even noticed after just following the video I was able to activate those areas on a serratus workout moving the load off the shoulder front

[@sikhunitmusic5876]

It also helps if you release the tightened muscles first via smr that give more activation for the underactive muscles.

[@alvinleyenda2689]

Really, i mean really touch on all the assumptions i had in my head, specially the teres major🙏

[@святославжелнин-х4ч]

Спасибо .Это навело меня на мысль что тренируя зубчатую мышцу не стоит выводить плечи вперёд , но имеет смысл напрягать ее не выводя их вперёд в некоторых упражнениях на её развитие.

[@jonh4872]

I have had a winged scapula for 10 years from a spontaneous nerve injury. I have been to 3 Pts and nothing has helped. My rhomboid and levator scap are always overworked and burning. I want to try these but seems like they all require a bench that can angle at 45 degrees. What can I do at home for this?

[@AK-fj2is]

Great information here! I'm wondering though if doing these exercises would help resolve the winged scapula issue if there is a flat thoracic spine? I have been diagnosed with flat back syndrome and have been told that my upper back doesn't have much of a curve, which the doctors assumed was the cause of the winged scapula. Would like to know if I would need different exercises, or would doing this still be enough to resolve both issues?

[@gargantuan6241]

7:46 - lol, i feel it right at my shoulder no matter what i do, i'll keep practicing.

[@hayleycomet8029]

Thank you this is solid advice!

[@realtalk2046]

Thank you for sharing this information!!

[@fededoda9781]

This video is gold, thank you!

[@TejasPatil0]

this is a great video

[@TTran-qg7vq]

Can we do the first 2 exercises without a bench?

[@SunilSharma-re1hq]

Do you have exercises for knee stiffness, swelling of the quads and an inability to straighten the legs properly from the knees downwards

[@openomniverse446]

Can I still workout heavy and do these exercises as a warmup? I'm going to start bulking in September, my left side needs these exercises. Do I have to fix this first or can I do both?

[@Princemokaie]

I have the same question

[@yamen2504]

You’re totally right.

[@bahaqawasmi-p9q]

dude you are a legend

[@cantionaleecclesiasticum5378]

Thank you for lesson!

[@fhgbfpapillon769]

سلام و درود.ممنون از آموزش مفیدتون

[@CanadianMang]

Yea this is helping. Thank you.

[@mlea4195]

Hey, I would like to try out these exercises to improve my shoulder stability. For the thumb down raise, can U provide any alternatives when someone doesnt have an elevated bench like that?

[@BasedDon69]

I 100% believe shoulder instability is directly caused by hip issues. Mostly by the human spiral line.

[@aridus46]

Can you explain more? I’ve seen this theory pop up more and more and feel like it may apply to me

[@BasedDon69]

@@aridus46 its a quite alot of information to explain through text but one side shoulder "imbalances" are due to hip imbalances on the opposite hip. Ex. U have shoulder pain on the right, ur left hip is the culprit

[@aridus46]

@@BasedDon69 interesting. Did you do stretches mainly for hip flexibility to cure it or was it mainly strengthening the hip muscles?? Been dealing with left shoulder pain for a while now and did think it was suspicious the shoulder pain started not long after after I pulled a muscle in my lower back and have always dealt with tight hip flexor muscles

[@BasedDon69]

@@aridus46 ur shoulder imbalances are trigger by ur leg muscles, subsequently trigger by the way your hip strength is. Let me explain. So ur hips move from the strength or weaknesses of the abdominal muscles (external/internal oblique, rectus abominis, and transverse abdominis (TVA)). So let's say you been doing asymmetrical activity for a good portion of ur life, for example skateboarding. Depending on which side you strike with ur foot, will cause the opposite external oblique to become stronger. Now, if the opposite side isnt strengthened, you are causing excessive hip external rotation on one side and excessive hip internal rotation on the other. External hip rotation uses mostly semimembranosus ,semitendinosus and abductors, while internal hip rotation uses mostly adductors and bicep femoris. Remember, I said shoulder imbalances are triggered by ur leg muscles? Well depending how ur hip is "rotated" on one side, will contradict how the opposite shoulder will react ie. the human spiral line. It's a bit complicated, but everything that you see in the physical therapy realm is pretty bogus. PT's mostly try to "localized" treatment where they see the pain. Ex, if you have shoulder pain on the left side, they try to treat the shoulder, NOT the underlying issue, which are the hips. Anyways, I got a bit carried away, but my best advice to you, is to strengthen ur oblique muscles and TVA. Those muscles will help improve your movement patterns. Also, you will most likely have one side that you have an OVERUSED tight adductor. you need to release that side and strengthen the other side. I hope this helps.

[@myla6135]

@@BasedDon69 Crumbs, that's clever! That's me. PT's have always just tried to treat where the pain has ended up. In my case the left butt. Many years ago I had whiplash and I've only recently been told (almost accidentally) that my left arm is weak as a result of some issues with C5, C6 and C7. I also have a bunion on my left foot and a corn on the outer right foot which I think means my left side rotates inwards and my right outwards. Is that a pelvic twist to the left or right? I think it may be to the right with my ribcage twisted left and my head then to the right. Does that make sense to you, cos I really am struggling to figure this out and I've been in severe pain for 16 years. Or is it exactly the other way round? Is this a case of tight adductor on left and weak adductor on right? I think my left scap is winged but my right shoulder hurts and as already noted left butt is in agony all the time with severe problems sitting (meaning not much of a life but I've got used to that part although the physical pain is still a big deal). Any advice very gratefully received. Thank you.

[@iantawashington-allotey9913]

How do we get in touch? Can you help rotation cuff rupture and atrophy?

[@ahjjs8090]

Can I do these everyday?

[@lvalentine]

I appreciate your videos! You should consider an option for people to tip you for you help!

[@davidolatunji119]

You can pay for the app…

[@krejziks3398]

question, does pullup variations fix that problem too? I ask because i don't have access to gym and equipment.

[@nikopopolas]

Where can I get a 2” pad like that?

[@michaelballett417]

My right shoulder has been winging a little and causing me discomfort lately. Ive been doing a lot of writing (right-handed) so i think this may be making it worse than ever before. Ive started trying these exercises, but i find it really difficult to feel the first 3 in the places he says they will work. Not sure what im doing wrong, it seems like no matter what i do for the first 2 raises, i only feel them in the side of my upper arm (brachialis?) Or front of shoulder. Anyone have any tips for form?

[@kentdavis7787]

are you palms to face forward or back, palms back on this video, palms forward on the video, complete guide to shoulder rehab, palms forward seems to be harder and targets the muscle better on me.

[@bstarr188]

Do you have examples with no bench? Or is a bench required?

[@JoelTGM]

What about if I lay face down and put arms out in a Y position and hold arms elevated? It works the lower traps and I wonder if it works the muscles you talked about here.

[@carljohnson7186]

How long and how many times a week and how many reps???

[@Dyfiwildlifephotography]

Does this work when you have dropped shoulder,winging scapula from spinal accessory nerve damage from neck dissection?

[@NikoFinn]

You cannot work on the upper or lower part of deltoideus posterior separately. It is all or nothing. That is a myth about different parts. See, why does the posterior part extend and externally rotate the glenohumeral joint? It attaches to the humerus. The fibers contract as a whole. To my knowledge winged scapula issue is mainly due to weak lower and middle traps and some rhomboids. If your shoulders come up and forward, then something is pulling them up and forward and what is not pulling and keeping them down and back are weak. So if you want to have a better posture just do pull-ups / pulldownd with emphasis on scapuale depression, also do rows with emphasis on scapulae retraction, and then with them work on shoulder external rotation

[@dandesgeorge]

So, I have you train my real delt and the back ?

[@themusketeer9458]

I dont have massive problems, but i have noticed that the reason for my right shoulder having this issue is becaude my body isn't aligned correctly. If i turn my upper body a bit to the right as if i am preparing to look over my right shoulder, my right shouleer falls into a more relaxed and correct position. So i feel like maybe the cause of my scapula problem is fo3m my body rotating a bit to the left.. but i have tried for years to figure out if it is the hips, the legs, the back or the upper body that cause this rotation and have come no further😂

[@inhindsights9769]

Masterclass.

[@jesusmiguel1560]

would you replace face pulls with delt backs/ thumb down raise? The latter two are more isolated and prob target the rear delts better without the possibility of shrugging your upper traps/shoulders?

[@Blogdividendreport]

Your dog is really not interested in this workout 😂 Thank for the awesome exercises

[@Add_Account485]

When I tried to move my rounded shoulder down and back like you did it hurt the back of my shoulder on the side.. what does that mean... Also when I sleep I cannot lie straight on my back or I wake up in pain on the sides of my body.. I can lift and raise arms but my shoulder blades look wires when I do karate punches.. Please help with ideas .

[@pretendingToBe]

I thought i finally found the solution however contrary to your explanation, my scapula is lifted on the right, but the pain, clicking, tightnes and periodic wry neck under scapula resides on my left side. So 'im not sure which side to train

[@ph00n0]

Mine is more than likely caused by some sternal clavicle impact from 15 years ago, that second exercise has my costal margin on fire

[@lloydaran]

6:39 Isn't that what we're trying to fix? Won't this exercise further contribute to the shoulder rotating forward into the chest?

[@ahadamir8813]

Whenever i try to target the rear delts using the exercise you mentioned, my scapula pops out and i cannot target my rear dwlts no matter how hard i try, you got a solution for that ?

[@69Yuuhhh]

I have a question, can I still go heavy on my back workouts, like lat pulldown and cable rows?????

[@bluevastsky]

Its ok to go heavy but you will need to have the full form to have effect on the scapula. A full rep where you pull all the way and release all the way. Something like a ATG squat instead of half squat. When you contract your muscle all the way like when you touch the chest to the bar in a pull up. your humerus will rotate outwards and train the external rotator cuff muscles which will keep the shoulder externally rotated and will fix winging scapula. Winging scapula is caused by excessive internal shoulder rotation, the reason is weak external rotator cuff muscles.

[@69Yuuhhh]

@@bluevastsky thank you

[@ajax1472]

​@@69Yuuhhh I do have scapular winging and I lift heavy sometimes, no pain at all. But I don't like that my back looks in t shirts😅

[@Shinobi3354]

All of those places are constantly sore. But my muscles are well developed. My serratus pain radiates around my chest and really bothers me.

[@scotthoward4836]

Can you fix ribcage flare?

[@leswatts7944]

Any alternatives if you haven’t got a bench?

[@zacharychasse7051]

So essentially focus on building shoulder extension strength first, then external rotation, and then protraction/upward rotation in that order?

[@CorexcellSportsTrainingRehab]

I would look at it as building each of the four specific muscles i talked about. That is the key. Just because your working the ROM your mentioned, does not mean your targeting the correct area and isolating. The techniques are key.

[@swapnil2759]

​@@CorexcellSportsTrainingRehab sir, I don't have a bench like that...can I do these on the floor

[@emeoke]

I love how he points 👉 muscles that are just not there, hahaha

[@carljohnson7186]

I will try this for month or two and I hope it works because I tried many exercises and it didn't work for me will

[@mahmutsala4523]

And? Did it help?

[@carljohnson7186]

@@mahmutsala4523 look like I'm sorry but no I think because I was born like this, so the problem is my genes. But if you want advice from me, go to gym and focus well on the back. It will take time. But it deserves this. And also the shape is not that bad unless it affects you.

[@scott-hr3hd]

I thought a basic high planks, low planks with shrugs, pushups and scap pull-up hangs prior to basic pull-ups does the trick for me. I did use bands.

[@РомаджанХитрый]

how many repetitions need to doing??

[@user-tp5jv9qy7m]

هل هذا علاج أيضآ إلى تجنح لوح الكتف

[@JorgeFelix-r5t]

500 reps each exercise however many sets. Feel the muscle each rep. 1 arm at a time and 1 arm a day. Creatine and hydrate a lot with electrolyte supplements and sodium. I’m benching no pain, and rowing no clicking

[@JorgeFelix-r5t]

Update Intensity is important. Focus on doing as many reps in one set and that’s your new goal each set for that exercise. As close to failure as possible. If you get two good intense sets in and the muscle feels fatigued move on to the next exercise no problem. Intensity and consistency is the name of the game

[@Add_Account485]

I don't have a bench???

[@kidmalemgetaneh8819]

Hey i have winged scapula i need to fix it can u help me🙏

[@5driedgrams]

I got winged scapula after shoulder labrum surgery.

[@MadsHilde]

I ain’t got no incline bench, can I do the exercises standing/bending over?

[@trudyholmm7551]

How to do the exercise if i dont have a bench workout ?????

[@whatcarisit6665]

Can you do this with no inclined bench?! 🙏🏼

[@PantherBlackAudiRS]

No you need a 45 degree incline

[@daami7100]

nothing without equipment ?

[@Themix274]

Do this, do that, don't do this... pfff there is so much conflicting info, I just don't see the answer anymore

[@murman9088]

very logical

[@murman9088]

my humeral head snapped into place it scared me lol

[@mat5844]

Why not do rowing?

[@MrDavor1998]

I don't get the part with the Teres Major, because it is actually one of the primary internal rotators of the shoulder...

[@CorexcellSportsTrainingRehab]

Teres major is also an adductor of humerus and works with downward depressors of the humerus head (infra, teres minor, subscap). With the exercise i use, we are working all four of these at the same time. Downward depression is key during the exercise. it allows u to get deeper into the teres major and develop it more. Most people with shoulder problems are underdeveloped in the teres major muscle because their downward depressors, particularity teres minor is extremely weak. I believe Teres minor works the hardest to downward depress because of where it attaches. If u look at Teres Minor it has shortest lever to generate most leverage to pull shoulder down. Also if u adduct shoulder (during a row or pull down) and also roll shoulder head back slightly while downward depressing now it puts more stress on (infra, T minor) external rotators, rather then subscap. Where as if u roll shoulder forward puts more emphasis on subscap. As u can see Teres works with external rotators as major anchoring muscle to pull the shoulder down during adduction to stabilize it from injury.

[@MrDavor1998]

@@CorexcellSportsTrainingRehab thanks!

[@ronbonick4265]

Doc what about an issue I have my right inner pec right against the sternum gets something like a cramp when I pull it totally acts like a leg cramp feels but its deeep in mt center pec

[@artandhealth7794]

Nice😊

[@DudeGuy632]

can i do it without a bench?