Also known as shoulder protraction or weighted scapular protraction
| Main Muscle Targeted | Shoulders |
| Exercise Type | Strength |
| Auxiliary Muscles Worked | Chest |
| Equipment | Barbell |
| Mechanics Type | Compound |
| Exercise Level | Beginner |
| Applied Force | Push |
| Sport |
Male Version
Female Version
Male variant
Male variant
Female variant
Female variant
Instructions
1)Lie back on an Incline Bench. Using a medium width grip (a grip that is slightly wider than shoulder width), lift the bar from the rack and hold it straight over you with your arms straight. This will be your starting position.2)While keeping the arms straight, lift the bar by protracting your shoulder blades, raising the shoulders from the bench as you breathe out.
3)Bring back the bar to the starting position as you breathe in.
4)Repeat for the recommended amount of repetitions.
Variations:
You can use dumbbells or a smith machine in order to perform this exercise.