Chest and Back
Warm-up
✅ Neck (tilts and rotations): reduces cervical tension and improves upper area mobility.
✅ Wrist: greater flexibility for hand support in planks and pushes.
✅ Elbow: releases the joint and prepares it for pushing and pulling movements.
✅ Shoulder: improves mobility and joint lubrication, facilitating wide movements.
✅ Hip: greater range of motion for rotations and trunk stability.
✅ Trunk: activates overall mobility, improves posture and global coordination.
✅ Wrist: greater flexibility for hand support in planks and pushes.
✅ Elbow: releases the joint and prepares it for pushing and pulling movements.
✅ Shoulder: improves mobility and joint lubrication, facilitating wide movements.
✅ Hip: greater range of motion for rotations and trunk stability.
✅ Trunk: activates overall mobility, improves posture and global coordination.
⚠️ Moving quickly or with bounces to “force” range.
⚠️ Shrugging the shoulders up toward the ears during neck and shoulder work.
⚠️ Over-rotating the head, causing cervical pain.
⚠️ Holding the breath instead of keeping it fluid.
⚠️ Wrist, elbow, or hip circles that are too wide, causing joint discomfort.
⚠️ Shrugging the shoulders up toward the ears during neck and shoulder work.
⚠️ Over-rotating the head, causing cervical pain.
⚠️ Holding the breath instead of keeping it fluid.
⚠️ Wrist, elbow, or hip circles that are too wide, causing joint discomfort.
💡 Better neck and shoulder mobility helps reduce tensions affecting thoracic posture.
💡 Elbow and wrist circles facilitate support and arm work without overloading.
💡 Hip and trunk mobility allows better thoracic organization during pushes and breathing.
💡 Overall, mobility prepares the body to train more comfortably and with fewer compensations.
💡 Elbow and wrist circles facilitate support and arm work without overloading.
💡 Hip and trunk mobility allows better thoracic organization during pushes and breathing.
💡 Overall, mobility prepares the body to train more comfortably and with fewer compensations.
1st exercise
✅ Strengthens scapular control—protraction and retraction without moving the elbows.
✅ Easy knee version, less load, allows learning the movement with more control.
✅ Hard toe version, higher demand for shoulders and core.
✅ Improves shoulder stability and pushing endurance.
⚠️ Bending the elbows is not a normal push-up, only scapulas.
⚠️ Shrugging the neck or raising the shoulders toward the ears.
⚠️ Sagging the lower back while on the toes.
⚠️ Performing the movement too short or with uncontrolled bounce.
⚠️ Forgetting to breathe: exhale when pushing the floor, inhale on the return.
💡 Strengthens the serratus anterior, key for proper scapular positioning.
💡 Helps balance forward shoulders and improve thoracic posture.
💡 Training scapular control facilitates more stable and symmetrical pushes.
1st exercise
✅ Mejora el control de escápulas y la postura. Aumenta la conciencia corporal (mover escápulas sin doblar codos) y refuerza la estabilidad de cuello y hombros. La versión con rodillas facilita aprender la técnica sin sobrecargar.
⚠️ Doblar codos, perder alineación de cadera, rango muy corto (sin retraer/protruir) y tensar el cuello mirando al frente.
💡 Activa el serrato anterior, ayuda a “abrir” hombros y mejora la estabilidad torácica. Prepara para empujes más exigentes.
2nd exercise
✅ Fortalece pecho, tríceps y hombros; el core trabaja anti-rotación. Mejora coordinación y estabilidad en apoyo unilateral.
Con rodillas: menos carga, más control.
⚠️ Girar el tronco al tocar, balanceo de caderas, no extender brazos antes del toque, cabeza fuera de línea, olvidar respirar.
💡 Combina empuje + estabilidad del tronco para mantener el esternón estable y alineado; mejora la simetría entre lados.
3rd exercise
Benefits ▶
✅ Strengthens scapular control (protraction and retraction) without moving the elbows.
✅ Easy – knees: less load, allows learning the movement with more control.
✅ Hard – toes: higher demand for shoulders and core.
✅ Improves shoulder stability and pushing endurance.
Common mistakes ▶
⚠️ Bending the elbows (not a normal push-up, only scapulas).
⚠️ Shrugging the neck or raising the shoulders toward the ears.
⚠️ Sagging the lower back while on the toes.
⚠️ Performing the movement too short or with a bounce, without control.
⚠️ Forgetting to breathe: exhale when pushing the floor, inhale on the return.
Why it’s good for pectus ▶
💡 Strengthens the serratus anterior, key for proper scapular positioning.
💡 Helps balance forward shoulders and improve thoracic posture.
💡 Training scapular control facilitates more stable and symmetrical pushes.
2nd exercise
✅ Strengthens chest, shoulders, and triceps using body weight.
✅ Knee version, less load, allows learning the technique safely.
✅ Full version, greater core activation and postural control.
✅ Improves upper body endurance and scapular stability.
⚠️ Lowering with elbows flared causes excessive shoulder tension.
⚠️ Sagging the lower back due to lack of core engagement.
⚠️ Bouncing on the floor or doing fast repetitions without control.
⚠️ Looking forward and straining the neck instead of keeping it neutral.
⚠️ Not completing the range: lowering too little or not extending the elbows at the top.
💡 Strengthens core control and scapular stability, key for improving thoracic posture.
💡 Strengthens chest and triceps progressively, helping balance the upper body.
💡 Allows progression from the knee version to full, promoting symmetrical and safe work.
3rd exercise
4th exercise
Benefits ▶
✅ Works the lats, rhomboids, and mid-trapezius with scapular control.
✅ Slow tempo on the descent increases time under tension and improves pulling strength.
✅ Activates biceps and forearm secondarily while holding the band.
✅ Being unilateral, it allows balancing strength and coordination between both sides.
✅ Improves posture by strengthening the muscles that stabilize the upper back.
Common mistakes ▶
⚠️ Pulling with the arm without moving the scapula; the movement should start from the back.
⚠️ Raising or lowering quickly without respecting the 1-3 tempo.
⚠️ Rotating the torso to assist the pull instead of keeping it stable.
⚠️ Elevar demasiado el hombro hacia la oreja en vez de mantenerlo bajo y controlado
⚠️ Releasing the band abruptly during the eccentric phase.
Why it’s good for pectus ▶
💡 Strengthening the back muscles helps balance pushing work and keeps the chest more stable.
💡 Eccentric control improves thoracic posture and scapular region endurance.
💡 By working each side separately, it promotes symmetry in upper body muscle development.
5th exercise
Benefits ▶
✅ Unilateral row with elbow out, emphasizing posterior deltoid, rhomboids, and mid-trapezius.
✅ Tempo 1-1: controlled ascent and descent, steady rhythm, and solid technique.
✅ Trains scapular control (retraction/depression) and enhances the feeling of an active back.
✅ Working per side allows balancing strength and control between body halves.
✅ Band grip: activates forearm and biceps secondarily.
Common mistakes ▶
⚠️ Pulling only with the arm without initiating from the scapula.
⚠️ Rotating the torso or raising the shoulder toward the ear to “assist” the pull.
⚠️ Not respecting the 1-1 tempo (jerky ups/downs).
⚠️ Bent wrist or loose grip, losing tension in the band.
⚠️ Step too long/short, misaligning the hip and back.
Why it’s good for pectus ▶
💡 Strengthens the posterior shoulder and muscles that position the scapula properly, promoting a more comfortable upper trunk organization.
💡 Scapular control improves the quality of pushes and pulls by keeping posture more stable.
💡 Unilateral work helps balance effort between sides for a more symmetrical movement.
6th exercise
Benefits ▶
✅ Strengthens the mid and upper back (rhomboids, mid-trapezius, lats).
✅ 3-second top isometric improves scapular activation and postural endurance.
✅ Trains control and patience by holding the contraction without releasing quickly.
✅ Strengthens shoulder stability in scapular retraction and depression positions.
Common mistakes ▶
⚠️ Releasing before the 3-second top pause.
⚠️ Shrugging the shoulders toward the ears instead of keeping them low and stable.
⚠️ Rotating the torso instead of keeping it fixed and aligned.
⚠️ Lowering the band quickly without control, losing eccentric work.
⚠️ Over-flexing the wrist or elbow instead of pulling with the back.
Why it’s good for pectus ▶
💡 The 3-second pause improves scapular awareness and control, key for thoracic posture.
💡 Strengthening the mid-back helps balance chest work and reduce the tendency for forward shoulders.
💡 The extra scapular stability gained facilitates better alignment in other pushing and breathing exercises.
Stretch
Benefits ▶
✅ 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: targets upper pectoral fibers and subclavicular area; more comfortable option if the shoulder is sensitive.
✅ Shoulder (adduction/horizontal): more range to cross the arm in front of the body and better scapulothoracic gliding.
✅ Neck / upper trapezius / levator scapulae: tilt + slight rotation with the hand; the opposite arm gently pulls down to depress the scapula. Reduces neck and shoulder tension.
✅ Latissimus: arm up and lateral tilt; improves shoulder elevation and the feeling of the “back following” when moving the arm.
✅ Lumbar/posterior chain: controlled trunk flexion; relieves paravertebrals and improves comfort when moving.
Common mistakes ▶
⚠️ Looking for tingling or sharp pain (especially in shoulder and wrist).
⚠️ Bouncing to “gain” range; better to maintain gentle and stable tension.
⚠️ Over-arching the lower back or “sticking out” the ribs when stretching the shoulder/lat.
⚠️ Shrugging the shoulders toward the ears; think long neck and controlled scapulas.
⚠️ Pulling the head hard in neck stretches; the hand guides, it does not force.
⚠️ Holding the breath; use slow breaths (exhale to release tension).
Why it’s good for pectus ▶
💡 Greater shoulder/scapular and anterior chest wall mobility facilitates a more comfortable and functional upper trunk posture.
💡 Releasing the neck, back, and posterior chain reduces tensions that often disrupt shoulder and rib alignment.
💡 Better and controlled range of motion helps perform pushes and pulls with greater symmetry and comfort.
