Fitness Academy Europe Ltd

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Suboccipital muscles are a group of four small muscles located just under your skull. They consist of two re**us and two obliquus muscles.

Most medially lies the re**us capitis posterior minor muscle, which connects the skull with the first vertebra.

Right next to it lies its older brother, the re**us capitis posterior major, which skips the first vertebra and connects the skull directly to the second one.

More laterally, there is a chain of obliquus muscles, where the obliquus capitis superior connects the skull to the side of the first vertebra, and later the obliquus capitis inferior continues to the second vertebra.

Together, these muscles help control fine movements and stabilization of the head.

The overhead press is an exercise dedicated to the anterior and lateral heads of the deltoid.

To perform it, start with a bar resting in front of your shoulders and push it up taking care not to hit your chin.

This exercise also uses help from the triceps, which is responsible for straightening the elbows,
and from the scapular upward rotation trio, which sets the proper scapular position for overhead movements.

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The scapula has two main factors that determine its range of available movement. Firstly, regardless of the type of movement, the acromion must remain close to the clavicle because the AC joint tightly connects them. This also means that, in many cases, the AC joint serves as a center for scapular rotational movements. Secondly, the flat inner surface of the scapula must slide along the rib cage, which means it cannot move into it or too far away from it.

These constraints allow for three primary movements and two supplementary ones. The primary movements are elevation and depression, meaning the scapula moves up and down; protraction and retraction, meaning the scapula moves away from the spine and back toward it; and upward and downward rotation, meaning the scapula rotates at the AC joint while sliding along the rib cage.

The supplementary movements are related to different types of tilting, which will be discussed in upcoming videos.

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The scapular push up targets two critical for shoulder health muscle groups, serratus anterior and rhomboids.

Start in a plank position and keep your arms completely straight. The movement must come from your scapula, not your elbows. Push your shoulder blades apart raising your rib cage toward the ceiling. This activates your serratus anterior, which wraps around your ribcage and stabilizes your shoulder blades.

Now squeeze your shoulder blades together, letting your chest sink between them. This moves your rhomboids between elongated and shortened positions. Most people have rhomboids stuck in one spot from sitting and training through the full range builds strength at every length.

Perform 10 to 15 controlled reps and your shoulders will thank you