Started by GORIZONT, October 26, 2014 · 5 Replies · 3,000 Views
I'm not sure how to explain this.
When i try to achieve full protraction, i'm not able to depress my shoulders comepletely. On the other hand when i completely depress my shoulders, i feel like i can achieve a little bit more protraction, i can see all this on the mirror. Now, which part is the most important. The combination of both, or one fully engaged and the other one close to full.
The position of your scapula will be different for the various basic and static exercise you may be doing at a particular moment.
Previous thread: Scapula Positions for Basic and Static Exercises
https://www.gymnasticbodies.com/forum/topic/18127-weird-scapular-mountain-when-doing-planche/
alex87 said:for the nature of the rib cage, when a strong depression is held it's not possible achieve the same level of protraction as the elevated scapulas. btw as i stated in the other post the straight body planche is an ADVANCED version, beginner should focus on protracted.
Ok, i got the point, it is harder to hold planche with total depression, and with total depression it is not possible to achieve full protraction. In my opinion fully depressed shoulders planche looks better than full planche with full protraction. Thanks for your help.
Protraction is important and all, but no need to get depressed about it! 
GORIZONT said:Ok, i got the point, it is harder to hold planche with total depression, and with total depression it is not possible to achieve full protraction. In my opinion fully depressed shoulders planche looks better than full planche with full protraction. Thanks for your help.
It is possible to fully protract and depress your scapula at the same time. Before I started the foundation course, part of my regular shoulder exercise was scapula depression dips and push ups were always done until I reached full protraction. To do both we need to strengthen the muscles that deal with scapula depression and scapula protraction.
Youtube video: Scapula Depression Dips