We often hear about pull-ups that help to muscle the back, but what about scapular pull-ups?
The importance of the shoulder and the scapula
The scapula is a flattened triangular shaped bone. It consists of the anterior and posterior sides.
The inner side of the thorax will join the thorax. As for the posterior or outer side, it will not be completely solid, has 3 ends, a blade made of bone and a spine of the scapula. The latter separates into two compartments: the supraspinous fossa and the infraspinous fossa.
The scapula also collides with the thorax and the clavicle. The intersection at the clavicle is called the clavicular joint.
The scapula is divided into 3 edges and 3 angles with a well defined role for each.
Concerning the angles, we distinguish the inferior angle which gives insertion to the dorsal muscle, the superomedial angle to the lift muscle and the superolateral angle which is situated on the glenoid cavity.
As far as the edges are concerned, a distinction must be made between the medial edge, which runs from top to bottom, the lateral edge, which is known for its tenacity, and the superior edge, which extends outwards.
For its part, the shoulder also has a well-defined role. By definition, it is a dynamic limb assembly that links the lower neck and the thorax. Indeed, the shoulder and the thorax support each other in the actions carried out. Among these actions there are two very specific ones. Firstly, they allow the movement of the arm with the action of the elbow and wrist which allow the arms to be shaken away from the whole (the thorax).
The scapula by itself has an orientation capacity, but cannot be moved without cartilage. There are two joints that are found between the scapula and the thorax. There is the sterno-costo-clavicular part which lies between the clavicle and the sternum located on the arm from the external point of view.
It can be handled forwards or sideways. On the other hand, there is the acromioclavicular which is located between the scapula and the clavicle. It is mainly used for articulation. It can make movements, but not rotational movements.
Now it will be interesting to see the back side of the body. This back side is basically characterised by the back. Nevertheless, it has several limbs that constitute it, notably muscles.
The back consists first of all of the longissimus, a scientific term which means a long back. It is a long and very thin muscle which forms the middle part of the paravertebral gutter. However it has a limit which is the lower back and the lower ribs.
There is also the longissimus of the head which will pass through each vertebra T3 to C4, articulation and will end towards the posterior of the mastoid process.
Also, we must distinguish the presence of the langissimus of the neck. It runs from the T1 to T5 vertebrae and will end towards the C2 to C6 vertebrae.
Apart from this, there are components such as the iliocostal that must be mentioned. This muscle will rather go towards the C3 vertebrae while withdrawing from the group. The six unfilled ribs will be affected by its bundle and the first six will be pierced by a second bundle.
There is a second membrane which will be located on the spine. There is the semispinous and the spinous.
You can also see the splenius. We can see its subdivision on the splenius of the head and the splenius of the neck. Firstly, the head splenius runs from the spinous processes of C6, T7 to the occiput and the temporal bone. It will allow the exchange of information from the head to the neck and up to the cervical spine.
The so-called scapula lift muscle, on an opposite angle of the scapula. Its role is to be able to rotate the scapula when it is positioned on the cervical spine.
It is possible to see the posterior and inferior serratus from T12 to L2, and stretches the ribs downwards.
There is the greater dorsalis from D7 to L5, which groups the muscle fibres and allows the extraction of the thoracolumbar spine.
The greater tuberosity is found on the sides of the scapula, it goes in directional directions and falls on the bicipal slider.
The flat rhomboid muscle allows a multitude of movements of the scapula if it is centred on the spine.
The trapezius is present in the back and consists of the upper, middle and lower fascicles. The upper fascicle ends at the ends of the clavicle and the acromion. The middle fascicle stops at the spine of the scapula. The inferior bundle stops at the trapezial tubercle in the medial scapular area.
The principle of Scapular pull ups
Here are step by step the correct ways to do the pull-ups.
Firstly, the hands should be open, the arms will be flat. The head will be straight and you have to stay and do the sheathing as long as possible, at least during the exercise.
Afterwards the shoulder should be pulled in order to feel the tension. The arms will remain flat. Once stimulated, the muscle will generate a decreasing action in itself. In the previous explanations, we can see the muscles impacted, they are the trapezius, the greater dorsal, the posterior deltoid, the rhomboid and the forearm.
Finally, you will have to return to the starting position, after having undergone the phenomenon of the muscle contracting by shrinking. At this point, a contraction takes place again, but this time by returning to the starting movement.
Sportsmen and women say that this is the most difficult phase and the basic phase of bodybuilding. Referring to the previous explanations, the muscles that will be affected will be the rhomboid, posterior deltoid, trapezius, lats and forearm.
The few precautions to carry out the exercise are not to bend the arms, the elbow and to keep the body stable by putting a strong dose of energy.
