What are some exercises for the subscapularis?

In today's society, people pay more attention to their physical health. Many people use fitness methods to strengthen their bodies, shape a good body shape, etc. In order to shape an "inverted triangle" figure, the subscapularis is a part that especially needs to be strengthened. Lifting dumbbells, doing lateral raises, etc. can all be used for exercise. The following will introduce in detail the exercises for the subscapularis.

1. Stand naturally, hold dumbbells or barbells with both hands, keep your arms close to your body, raise them forward, stay for a moment, and then return to the original position.

2. Lateral raises mainly train the anterior and middle bundles of the deltoid muscles. Hold dumbbells with both hands, keep your arms close to your body, and raise your arms to the sides of your body simultaneously or alternately. When your hands are over your shoulders, stay for a moment (or turn your wrists so that your thumbs point to the ground), then return to the original position. Do not use the strength of your back when doing the movements (leaning your back against a pillar can prevent you from using the strength of your back). This movement can also be practiced with a puller or rubber strip, or with each hand.

3. Bent-over lateral raises (bent-over fly, bent-over lateral raise, prone lateral raise) mainly train the posterior deltoid muscles, followed by the triceps and upper back muscles. Bend forward, hold dumbbells, let your arms hang down, palms facing each other, and elbows slightly bent. Then raise your arms to the back of your body until they are higher than your shoulders, stay there for a moment, and then return to the original position. The movements should be of medium speed and smooth. You can also sit on a stool and bend forward to do it.

4. Push-ups and presses behind the neck mainly train the deltoid muscles (anterior and middle bundles), and also train the triceps, neck muscles, upper back muscles and upper chest.

You can use dumbbells, a barbell, or a combination weight rack. Stand naturally, holding the barbell with both hands slightly wider than shoulder width. Lift the barbell up to your clavicle in front of your chest, with your elbows pointing forward. Slowly lift the barbell until your arms are fully extended, then place it lightly in front of your chest or behind your neck, pause for a moment, and then lift it up. You can do it standing or sitting (it is best to keep your upper body straight and leaning against the back of a chair). The behind-the-neck press hits the posterior deltoids more.

5. Upright rowing exercises the trapezius and deltoid muscles (especially the middle bundle), and also has an exercise effect on the biceps, forearm flexors and trapezius muscles. Stand naturally, hold the barbell with a narrow grip (about 15 cm apart), let your arms hang in front of your body, and let the barbell rest against your upper thighs. Then, slowly lift the barbell close to your body to your chin, and slowly return it. During the movement, be sure to keep your elbows above the barbell at all times. The wider the grip, the less stimulation to the trapezius muscles.

6. Shrugging mainly exercises the trapezius and subscapularis muscles. Stand upright, hold dumbbells (or barbells) with your palms facing inward, stretch your arms straight, do not bend your elbows, shrug your shoulders upwards as much as possible, pause for a while, then return to the starting position.

7. To lift the barbell in standing position, you need to train your deltoid muscles. Lift the barbell with both hands with the body straight, and the grip should be shoulder-width apart. Lift the barbell close to your body to the nipple area, and slowly return to the original position. This exercise can give the deltoid muscles a good shape

8. Lift dumbbells behind the neck with both hands (Lift dumbbells with both hands. Arm flexion and extension behind the neck to train the entire deltoid muscle. Lift a dumbbell with both arms straight, then slowly lower the dumbbell behind the head. Pause for a while and then slowly return to the original position. Pay attention to maintaining the correct posture and try not to shake the upper arm. In addition, handstand arm flexion and extension are also very effective for training arm muscles (do as many times as possible). Deadlift is also a good way to train the trapezius muscle.