-: Let's look at that scapular movement,
that over retraction, in the context of initiation.
And this applies to both presses and pulls.
So, let's again, let's take the scapula.
So, if Adam were kind of reaching out here
and he were doing, it doesn't matter
if it was a press or a pull, but if his emphasis
is to retract as hard as possible here,
you see how his arms kind of go out, it's 'cause in order
for this to go around, this has to come with us.
So, let's bring that arm in again.
So, I'm going to trade places with Adam.
So, we got this situation going on.
If he's, say, holding a barbell, meaning that
his width can't change, and he tries to retract,
well, he's trying to pull this way,
but the shoulder, the humerus can only follow so much,
so he's trying to do this, essentially, to his own joint,
so when you're doing, say, a barbell press
or a dumbbell press, and you're over emphasizing
trying to keep these together the whole time,
but your pec on the other side is trying to do this,
can you imagine what that's doing
to that rotator cuff musculature?
And if you don't injure it, the best thing
that's gonna happen is your brain
is gonna learn to actually down regulate the force.
So, will you have more sensation in your pecs?
Possibly, but that sensation is not increased tension,
it's your own nervous system fighting
what you're consciously being able to do
because as you're saying, I wanna do this
and I wanna do this, the feedback from these muscles
is it's gonna tell your brain, stop doing that,
and so you get this rapid fire sensory going into that
tissue, which gives you the sensation
that a lot of things are going on there,
but just because there's a feeling there,
that's not a mind muscle connection,
that's a, I'm screwing up my tissue, sensation.
That's like, hey, stop doing this, sensation.
So, all sensations, all feelings, just because something
feels difficult or because a contraction
all of a sudden your body's making you very aware
of a joint, that may be a guarding process,
that may be your body telling you,
hey, whatever you're doing, you need to be very careful
'cause this is not a very good situation
for our joint health, right?
That's very different than, oh I can really feel the muscle
contraction because I am creating a lot of tension
or I'm contracting a lot of fibers.
In this situation, when people over retract
here when they can't change width,
the reason that they're gonna feel all of this tissue
is their body's gonna become hyper aware
because of the instability and the extra stress
that they're creating on that joint.
So, if Adam were to come back as he was doing a bench press
and he were to come all the way back, 'kay,
so when we're in this position, being fully retracted
is absolutely fine, right, I mean,
getting to that, so whether this is a press or a row.
So, let's say Adam were doing a row instead,
it's gonna come around further so that's actually gonna
get him to full retraction so depending on the angle
he's pressing and whatnot, getting back here
and understanding that, okay, engaging all this stuff
is gonna help you get to a full stretch, is good.
But as he goes (mumbles) to press out
or go through eccentric, depending on if it was a press
or a pull, he has to let this come in order to
actually have proper function at this joint,
so if he's fighting to keep this back
while he's going forward, either through the eccentric
or through the concentric of a press,
doesn't matter whichever it is, as long as that arm
is going this way, this has to go with it.
And two things need to happen, right?
So, as we're going through this motion,
it's not just this way, what you'll notice is,
so if Adam were to come back again,
is it's actually this, right, so people'll be like,
oh, you have to keep everything
pinned down as hard as possible.
Well, okay, there's a difference between if Adam were to
do this while he was pressing versus him allowing
the scapula to upwardly rotate 'cause as his humerus
is coming down, if I match his arm here,
it's going to match 'cause otherwise if this stays here
and I start to come around here, I start really changing the
lengths of the tissue that's supporting that GH joint.
So, as he comes back, especially down,
this has to upwardly rotate, you can see the lines
of his traps and it's gonna move,
and then as Adam were to go out into a press here,
it's actually going to downwardly rotate and come around,
so it's this movement that needs to be allowed,
but that's different than letting somebody just jam up
their AC joint because they're having no control.
And again, is that no control because, well,
they're not holding their scapula down?
Or is it because the pec is not doing its job?
'Cause the pec should actually be facilitating
pulling this arm, shoulder joint, down
and holding it there as it tracks back.
So, again, does the fault rely on the muscles are here,
so you need to be like, oh, well keep this down,
keep this down or do you actually need to get better at
controlling the pec major, the pec minor, the coastal pec?
Is there actually some lats, some biceps and tricep stuff,
that is all working to stabilize this joint
instead of just saying, well, the scapula's here,
let's just fix that by jamming it down here
and holding it there, restricting the movement
and actually creating more stress on the joint.