Upper Back Bench Warmup
💥 Scap Warmup 💥
If you find your shoulders raising up on the bench no matter how hard your trying to stay locked down in a proper pinch and tuck you may need to start tackling it in your warmup.
I start with the traps and getting some release because on a day to day basis working on a computer, driving or otherwise sedentary your shoulders tend to creep up on you.
The trap release I prefer is with a lacrosse ball. You can stick the ball on a rack or on a wall and apply pressure. You can roll around a find a spot with tension and press into the ball until it starts to release. You can see this work instantly if you’re neck is tight and this will help with scapular retraction.
These are done with arms outstretched with some heavy tension. You want to pull down with your scapula down and not let your arms take over the movement.
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