The key role and technique of the shoulder blade in back training!
Fitness enthusiasts know that the latissimus dorsi is an indispensable goal for building solid back muscles. However, many people will encounter a tricky problem when practicing backs: the back has become thicker, but the width seems to be difficult to increase. Today, we're going to uncover the secrets behind this, the key role of the shoulder blades in back training, and some tips.
First, let's understand the function of the shoulder blades and related muscles. The trapezius muscle is an important muscle attached to the scapula, and it has two main modes of activity: the contraction of the middle of the trapezius muscle can pull the scapula to the middle, that is, the scapula is retracted; Constriction of the lower trapezius tract fibers pulls the scapula downward, i.e., the scapula is pressed downward.
The latissimus dorsi, as an important part of the back, has two main functions: one is to pull the arm from both ends to the middle, that is, the shoulder joint is adducted; The second is to pull the arm from the front to the back, because the latissimus dorsi muscle grows at the back of the body, this action is called shoulder extension. However, it is important to note that the latissimus dorsi does not actively control the posterior and downward compression of the scapula because it is not attached to the scapula.
So why are many people still unable to increase the width of their backs when practicing their backs? It has to do with the way the shoulder blades move. Many people exercise their backs with too much movement of their shoulder blades, resulting in too much trapezius involvement and the latissimus dorsi being pushed to the side.
To solve this problem, we need a new training technique - laying the shoulder blades. By flattening the shoulder blades, that is, spreading the shoulder blades to the sides to stabilize them, we can better strengthen the latissimus dorsi muscle, which can increase the width of the back. This technique is very effective for people who have some training experience.
In specific practice, you can cancel the retraction and downward pressure of the shoulder blade when rowing the back, so that the shoulder blade can maintain a stable expansion state. In this way, the latissimus dorsi muscle will be more fully forced, and the exercise effect will be better.
The same technique can be applied to other movements, such as dumbbell side raises, barbell curls, and push-ups. Through flat shoulder blade stabilization training, not only can the shrugging problem be effectively solved, but also the latissimus dorsi can be more fully developed.
To sum up, the shoulder blades play an important role in back training. By mastering the technique of flattening the shoulder blades, we can better work the latissimus dorsi, increase the width of the back, and create stronger back muscles.
So, if you want to have a thick back, you might as well try the training technique of flattening the shoulder blades, so that the shoulder blades are stable, the latissimus dorsi is strong, and your wing-like back is exposed! Remember to train scientifically to achieve a strong back!