❌ Push Up Mistake! (Protraction VS Spinal Flexion)

Read description below👇

Know the difference☝🏽

Rounding the spine is not inherently a bad thing, and it won’t really cause any major harm — especially when there is literally zero force applied to it (Ie: at the top of a push up)

❌ That said, there is not a single benefit I can think of for rounding at the top. It’s simply useless, especially if done excessively and/or unconsciously.

✅ Scapular protraction, however, it’s a valuable tool for scapula conditioning and serratus anterior development. Now, do you HAVE TO protract yes or yes? Not really.

➤ Actually, if your goal is hypertrophy (muscle mass), you are better off keeping the scapulas neutral at the top.

➤ If your goal is to push heavy weights (raw strength), you are also better off with a neural scapula.

➤ And finally, if you are trying to bang out 50+ push ups in a row (endurance), good luck protracting on every single rep.

🧠 Final thoughts…

- If it feels good to add protraction at the top of your push ups, or it’s relevant to your goals (planche being the best example), then go ahead and do it! Just know, it’s not needed.

- Flexing the spine SLIGHTLY might facilitate scapular protraction so it’s ok to round A BIT to get a better feeling. However, learning to protract with a neutral spine is an incredible valuable skill.

- Your basics will transfer to your skills. Round like a cat at the top of each push up, and you are almost guaranteed to round in your planche.

- It’s not black and white. You don’t have to choose between full protraction, and neutral scapula. Somewhere in between (light protraction) can work wonders in many cases.

That’s all I have for now. If you have further questions or would like me to expand on a particular area, leave those down bellow!

Keep growing
Keep learning
Keep improving

With Love,
Gabo

[SaturnoMovement]

Our programs 👉 www.saturnomovement.com 🪐

Read description 👇

Know the difference☝🏽

Rounding the spine is not inherently a bad thing, and it won’t really cause any major harm — especially when there is literally zero force applied to it (Ie: at the top of a push up)

❌ That said, there is not a single benefit I can think of for rounding at the top. It’s simply useless, especially if done excessively and/or unconsciously.

✅ Scapular protraction, however, it’s a valuable tool for scapula conditioning and serratus anterior development. Now, do you HAVE TO protract yes or yes? Not really.

➤ Actually, if your goal is hypertrophy (muscle mass), you are better off keeping the scapulas neutral at the top.

➤ If your goal is to push heavy weights (raw strength), you are also better off with a neural scapula.

➤ And finally, if you are trying to bang out 50+ push ups in a row (endurance), good luck protracting on every single rep.

🧠 Final thoughts…

- If it feels good to add protraction at the top of your push ups, or it’s relevant to your goals (planche being the best example), then go ahead and do it! Just know, it’s not needed.

- Flexing the spine SLIGHTLY might facilitate scapular protraction so it’s ok to round A BIT to get a better feeling. However, learning to protract with a neutral spine is an incredible valuable skill.

- Your basics will transfer to your skills. Round like a cat at the top of each push up, and you are almost guaranteed to round in your planche.

- It’s not black and white. You don’t have to choose between full protraction, and neutral scapula. Somewhere in between (light protraction) can work wonders in many cases.

That’s all I have for now. If you have further questions or would like me to expand on a particular area, leave those down bellow!

Keep growing
Keep learning
Keep improving

With Love,
Gabo

[RandyDaGamer]

I loved that description! Thank you SaturnoMovement! Great content

[yokxng]

I really appreciate your detailed explanation with regards to the rounding at the top of a push up.
Question...
Do I maintain shoulder depression, even at the top position or allow them to move slightly ?

Edit... After watching your Big triceps video Gabo, I believe I have my answer 🙂👍🏾

[usmansadiq]

Do we use spinal flexion for elbow levers or is that also supposed to be only scapular protraction?

[shalinisharma]

Bro i cant retract my scapula i just feel shoulders even in the best position just my chest is red does that indicates activation of my chest and perfect pushup

[hacktivist]

How do I keep myself motivated for workout every day with office desk job as well?

[ShillyBears]

The first one was like a cat cow push up lol

[bassamtalib]

Do I have to do push-ups this perfect because I can’t help but have my body sagging a bit

[dndwkod]

So protracting will actually harm my gains?

[juggiebonebrain]

Uh, this is contradictory to another video you posted about pushups