This series of exercises focuses on the muscles that attache the ribcage to shoulder blades and are very important in shoulder stability. The main action of these muscle groups is to maintain the scapulas against the ribcage so that the energy from your limbs can properly be translated to the rest of the body. For example, these muscle groups are essential creating structure to perform the human flag and one arm pull up.
For the Scap Dip, lift your body weight off the ground using your arms to support you on the parallel bars. Once in position, keep your arms straight and use only your shoulder blades to lower your body down and then elevate it back up. Repeat this motion for the allotted number of reps and then rest.
Scap Pull Up
For the Scap Pull Up, grab the bar with an overhand grip as if you were going to to a normal pull up. Next, while keeping your arms straight, contract you shoulder blades to elevate your chest and then lower yourself back down. Repeat this motion for the allotted amount of reps and then rest
Scap Push Up
For the Scap Push Ups, place your hands and feet on the ground as if you were going to perform a normal push up. From here, keep your arms straight and release your scapulas to lower your chest toward the ground. Contract your scapula muscles to then bring your torso back up to the starting position. Repeat this motion for the allotted number of reps and then rest.
Scap Inverted Row
For the Scap Inverted Row, separate your hands and feet on a set of monkey bars so that your body is hanging as seen in the image. From this position, keep your arms straight and contract your shoulder blades to elevate your chest toward the bar. Relax your scapulas to then return your body back to the starting position. Repeat this motion for the allotted amount of reps and then rest.