Tren superior
Warm-up
✅ Improves mobility and range of motion in shoulders, spine, hips, neck, elbows, and wrists.
✅ Reduces muscle and joint stiffness, promoting a more upright and functional posture.
✅ Facilitates proper execution of exercises like push-ups and planks by allowing freer and safer movement.
✅ Improves coordination between joints and activation of stabilizing muscles, preventing compensations.
⚠️ Moving too fast without control, reducing the effectiveness of the exercise.
⚠️ Forcing range of motion, causing pain or excessive joint tension.
⚠️ Using bouncing to gain range instead of smooth movement.
⚠️ Misaligning the torso or head, especially in neck and spine exercises.
⚠️ Keeping shoulders raised and tense during shoulder mobility exercises.
💡 Good mobility in the shoulders, spine, and hips improves rib mechanics and scapular control, promoting more efficient breathing and a more comfortable chest in motion.
💡 Improves thoracic posture and muscle symmetry, reducing the tendency to hunch over.
💡 Promotes proper activation of the serratus anterior and scapular stabilizers, essential for people with pectus.
💡 Reduces accumulated tension in the neck and wrists, making training more comfortable and safe.
1st exercise
Benefits
✅ Works the biceps, brachialis, and brachioradialis (forearm).
✅ The neutral grip is more comfortable for the wrist and elbow.
✅ Improves grip strength and elbow stability.
✅ When done unilaterally, adds more trunk and shoulder control.
Common mistakes
⚠️ Swaying the body or using momentum from the back.
⚠️ Raising the elbow forward or away from the side.
⚠️ Flexing/extending the wrist instead of keeping it neutral.
⚠️ Shrugging the shoulders; keep them down and stable.
⚠️ Doing only half the range or lowering without control.
Why it’s good for pectus
💡 Provides pulling work for the arms, balancing the predominance of pushing in training.
💡 Promotes stable shoulders and scapular control, helping to organize trunk posture.
💡 The unilateral approach helps compensate for strength and control asymmetries between sides.
2nd exercise
Benefits
✅ Works biceps, brachialis, and brachioradialis with emphasis on the crossed-range movement.
✅ The neutral grip and elastic band are usually more comfortable for the wrist and elbow (gradual resistance).
✅ Being unilateral allows balancing work between sides and improving shoulder control.
✅ Requires a stable trunk (no swinging), useful for maintaining consistent posture in arm exercises.
Common mistakes
⚠️ Swinging the body or arching the lower back to assist the pull.
⚠️ Raising/shrugging the working-side shoulder or letting the scapula move uncontrolled.
⚠️ Moving the elbow forward or away from the side (loses focus on the arm).
⚠️ Bending the wrist (flexion/extension) instead of keeping it neutral.
⚠️ Letting the band “pull” you down without control on the descent (brake the return).
⚠️ Anchoring the band at an awkward angle that changes the pull plane (align band–forearm).
Why it’s good for pectus
💡 Provides pulling work that balances the push-dominant exercises in the routine.
💡 The unilateral approach promotes stable shoulders and controlled scapulae, useful for a more organized trunk posture.
💡 The crossed-range with neutral grip allows loading the arm/forearm with less joint stress, keeping the movement comfortable.
3rd exercise
Benefits ▶
✅ Isolates the ✅ Triceps with elbow extension.
✅ The band provides progressive and controllable resistance.
✅ Elbow fixed back (arm parallel to the torso) for a clear triceps contraction.
✅ Being unilaterally, it adds trunk control and shoulder stability without tiring the chest.
✅ Comfortable for wrist and elbow when working with a neutral grip and controlled path.
Common mistakes ▶
⚠️ To sway the body or twist the torso to help the pull.
⚠️ Bringing the elbow elbow forward or away from the side.
⚠️ Raise the shoulder toward the ear or move the scapula without control.
⚠️ Arch the lower back and “flare” the ribs; better to keep a neutral spine and soft core.
⚠️ Bend the wrist (flexion/extension) or release the band on the way down; slows the return.
Why it’s good for pectus ▶
💡 Provides pulling work of elbow extension that balances the emphasis of upper-body pushing exercises.
💡 Promotes low shoulders and stable scapulae, promoting a more organized chest alignment during arm work.
💡 The band allows adjusting the load to maintain a technique comfortable for elbow and wrist.
4th exercise
Benefits
✅ Strengthens triceps, anterior deltoids, and pectoralis minor.
✅ Improves upper-body endurance with a movement accessible without equipment.
✅ Works shoulder stability and elbow control during pushing.
Common mistakes
⚠️ Lowering too much and stressing the shoulder joint.
⚠️ Flaring the elbows out excessively.
⚠️ Shrugging the shoulders toward the ears.
⚠️ Pushing off with the legs instead of using the arms.
⚠️ Not keeping the back close to the chair (leaning too far forward).
Why it’s good for pectus
💡 Strengthens the triceps and shoulder stabilizers, helping to compensate for imbalances in pushing movements.
💡 Provides supportive strength useful for progressing to other pushing movements without overloading the chest.
💡 Improves scapular posture in extension, reducing the tendency for the shoulders to collapse forward.
5th exercise
✅ Primarily strengthens the shoulders (anterior deltoids), as well as the triceps and upper chest.
✅ Knee version: less load, easier to learn the vertical push pattern.
✅ Full version: more shoulder work and stability, simulating the handstand push-up line.
✅ Improves coordination between pushing strength and core control.
⚠️ Letting the hips sag instead of keeping the “V” shape.
⚠️ Flaring the elbows too much, unnecessarily loading the shoulder.
⚠️ Bending the neck to look forward; better to look at the floor and keep the neck long.
⚠️ Lowering with a bounce or without control, instead of doing it slowly and steadily.
⚠️ Placing the hands incorrectly (too far forward or too wide), losing strength and alignment.
💡 Strengthens shoulders and triceps, which are key to compensating for weakness in the front chest area.
💡 By working at a vertical angle, it improves scapula positioning and trunk stability.
💡 Promotes a more aligned upper body posture and improves symmetry in pushing exercises.
Stretch
✅ Chest on spine – arm extended: stretches the pectoralis major and anterior shoulder tissue; improves mobility of the anterior chest wall.
✅ Chest on spine – arm bent: releases upper pectoral fibers and subclavicular area; more comfortable option for sensitive shoulders.
✅ Shoulder: improves glenohumeral mobility and scapula control for lifting/rotating without cervical tension.
✅ Forearm: releases wrist flexors and extensors; relieves strain from computer use or grips; better support for pushes and planks.
✅ Triceps: increased elbow and shoulder extension range; useful for overhead pressing.
⚠️ Chest on spine: rotating the torso to “force” range, shrugging the shoulder, or pushing the humeral head too far forward.
⚠️ Shoulder: arching the lower back (ribs out) or bouncing; neck tense looking forward.
⚠️ Forearm: wrist positions causing tingling/pain; uncontrolled wrist rotation.
⚠️ Triceps: flaring ribs, opening the elbow, or holding your breath when raising the arm.
⚠️ In all: chasing pain or quick bounces; better to maintain gentle tension, stability, and slow breathing.
💡 Relaxing the pectoral and anterior shoulder promotes a more efficient and comfortable scapular position.
💡 Greater shoulder mobility and rib control facilitate more efficient thoracic organization during pushes and planks.
💡 More forearm and triceps mobility reduces tension in the elbow and shoulder, making upper body work more comfortable.