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Nicolas Lukas

Subscapularis strength

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Nicolas Lukas

Hello, how to train the subscapularis effectively? I think I have a weak subscapularis and also wanted to know if gymnastic skills like V sit, Manna, Front lever, Back lever and Victorian cross are training the Subscapularis to some extent.

I appreciate all input.

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Nick Murray

Good question. Subscap is a shoulder (specifically, glenohumeral) internal rotator.

Put your hand on your stomach - the back of your hand must be in line with your forearm.

Press on your stomach as hard as you can. This is the action of subscap. In orthopaedic testing, this is called the "Napoleon test" or "belly press test".

You can attach a strong band to something in front of you and hold on to it with one hand, pulling it towards your stomach, for more resistance.

You could also hold onto two rings, lean backwards and pull the rings towards your stomach.

In both cases, your elbows must be pointing sideways, not backwards to reduce the contribution by lats and pec major.

If you don't have rings or a band, put the BACK of your hand onto your lower back. Lean back against a wall (have your feet close to the wall the first time!), so your palm is against the wall, then push yourself off the wall.

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Alessandro Mainente

The probability to have a weak subscapularis it is less than low. seriously. there is a big probability of tight subscapularis.

on the manna and v sit it does not work actively, he is simply in a state where origin and insertion and closer. it works on front lever and victorian cross.

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