Exercise to Strengthen Scapular Stabilizers + Stretch Pecs

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The title of this post says it all…

This exercise primarily strengthens your serratus anterior and rhomboids, two muscles that are crucial to scapular stability and shoulder health.

These 2 muscles work together to keep the scapula flush to your ribcage and prevent winging.

Look at the image below and you’ll see that these muscles have the same line of pull and essentially blend into one another, with the rhomboids anchoring the scapula to the spine and the serratus anterior anchoring the scapula to the ribcage.

rhomboids-serratus

When they both contract, they pull the medial border of the scapula tight to the body, which is what we need to happen for a stable shoulder joint.

The exercise we’re doing today works both of these muscles at their shortened end range of motion while the pecs also get a great stretch.

Give it a shot and let me know how it feels:

Comments

14 responses to “Exercise to Strengthen Scapular Stabilizers + Stretch Pecs”

July 20, 2021

Sahar

Hi Eric, thank you for your helpful vedio
I have a question,can a person who has hunchback does chest exercise at the gym with dumbell?

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November 4, 2016

Joseph Escobedo

Hey Eric been rehabbing from a concussion and your videos have been great. Thanks.

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September 13, 2016

Johnny Gillett

Hi Eric. I’ve had both shoulders reconstructed. Post surgery I’ve always had pain but tried in vain to
1. Get pain free training.
2. Get strength back again.
Since I’ve discovered your prehab exercises the shoulders have been pain free so I’m now able to try and get that strength back that I’ve lost over the years
Keep up the great work!

Reply
1. September 14, 2016
  
  Eric Wong
  
  That’s awesome to hear Johnny, glad to be of service.
  
  Reply
September 11, 2016

John Remka

All of the exercises I have seen from your video’s are great. Keep up the research and good work. Respectfully

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September 9, 2016

Earl Verdant

Hi Eric, I’m a couple of months into your SFS routine and am feeling good results already. I’m therefore keen to get your new program when it’s available. Is the expectation to replace the old system with the new, or will you be providing instructions on how best to transition from the old to the new?

Reply
1. September 9, 2016
  
  Eric Wong
  
  Hey Earl, great to hear.
  
  Instructions will be provided on how to best use the systems for those who have both.
  
  Reply
September 9, 2016

Doug

Thank you Eric. Your techniques have helped my shoulder and back pain tremendously.

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September 9, 2016

Trent

Hi Eric,
In the last video i saw you were doing supine elbow extensions to activate the scapula stabilisers, particularly serratus anterior. This dragged the scaps down and onto the thorax. Is this the type of movement you want in the horizontal abduction phase of this exercise, or the typical scap pinch?

Reply
1. September 9, 2016
  
  Eric Wong
  
  Good question!
  
  For this exercise we’re going more for the typical scap pinch, to work the rhomboids and maximally stretch the pecs.
  
  The other exercise is a part of my Scap Stabilizer Activation Routine as well, so we hit both of these functions of the serratus and rhomboids.
  
  Reply
September 8, 2016

Antonelli

Awesome! I’ll put it in practice. Thank you!

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September 8, 2016

Debi

love these videos! I’ve used some of these shoulder routines with our gym athletes! Well worth the initial investment I made :>)

Reply
1. September 9, 2016
  
  Eric Wong
  
  Great to hear. Thank you!
  
  Reply
  1. December 25, 2016
    
    landon
    
    Fantastic exercise! Keep making videos. Your the best!
    
    Reply