Scapular protractions

Triceps - Lower Chest - Upper Chest - Abs

Scapular protractions

On the floor in a push-up position with arms fully extended.
Push up to raise your back high, so it is rounded.
Return to the starting position to complete one repetition.
You must perform this movement without bending your arms at any time.

Sessions

Specific Shoulders Warm-up

Beginner

Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Upper Chest ∙ Lower Chest ∙ Lats

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L sit leg raises

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Side plank

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Tucked v-sit

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Half front lever isometric in low bar

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Front lever to one arm front lever

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