The higher you pull, the harder you should squeeze your shoulder blades together. Repeat for reps. 0 (2019/04/17) 37 Body Moves Back Lat pull-down Reverse fly Rhomboids squeeze Reverse fly (Rhomboid Squeeze) GRPEX14 – Group exercise Learner Guide v2. Reverse Snow Angel. Be sure to squeeze the shoulder blades together as you pull the band apart. Open your arms to squeeze your shoulder blades together. head to toe, with your feet about shoulder-width apart. What exercises work the rhomboids? December 13, 2022 by. Rhomboids. Strengthening the rhomboid and pectoralis minor and major muscles in the diagonal plane of the scapula. How to do: Reclined Rhomboid Squeezes. Think about raising. B. Lower trapezoids and rhomboids – Engaging these keep the shoulders from hunching forward, especially with arm elevation. The Rhomboid Minor is located above the Rhomboid Major and performs the same function and action within the body. They play a vital role in activities that involve pulling, lifting, and rotating the shoulders. Activities that involve twisting, like golf or tennis. Rhomboideus major and minor are two important muscles that anchor the scapula in place. Contract your rhomboids with a scapular squeeze. Squeeze the upper back at the top of the position before lowering back down. Pull the band by spreading your arms out while keeping your elbows slightly bent and grabbing both ends with your hands. This guide lists 11 effective rhomboid exercises that can strengthen your back. Sara Murdoch, AMFT; Somatic TherapyRhomboid Squeeze Mountain Pose With Head to the Right Mountain Left Side Bend Right Side Bend Workouts by this Member TV Time 19 minutes, Beginner Quick Shoulders & Arms Break 5 mins 25 secs, Beginner Casual Back & Biceps 2 mins 20 secs, Beginner Quick Study BreakBusiness, Economics, and Finance. Rhomboid proteases are the largest family of enzymes that hydrolyze peptide bonds within the cell membrane. comRhomboid Squeeze: Sit or stand with your back straight. Keeping your arms extended, let gravity bring you back to the original position. The rhomboid muscles are responsible for abducting and depressing the shoulder blades. Smoothly extend. Draw your shoulder blades back and squeeze them together. Position the dumbbells directly over your chest, palms facing each other (neutral grip), and elbows bent at a 90-degree angle. Since rhomboid major (and minor) act to retract the scapula towards the thorax in normal shoulder motion and given the scapular band provided a resistance against retraction, greater rhomboid activity in early abduction range was expected and observed. Try to squeeze the shoulder blades back together like you would a pencil. More training advice can be found on our website, as well as and event finder, free personal training and much more. The rhomboids work when you pull your shoulder blades back and together (scapular retraction). See morePerform the rhomboid squeeze exercise to achieve good scapular stability, and to assist with shoulder movements and control with shoulder activities. Reach your arms to the centre in front of your body. Live It,. Minor is located above major, both attach from the vertebrae to the scapula at the medial border of both scapula. 1. Shoulder Blade Retraction: Extend your arms at chest level while standing or. Step 4. 1. The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. The trapezius, rhomboids,. Hold a dumbbell in each hand. This superomedial movement of the scapula rotates the glenoid cavity inferiorly, dropping the. As with all back exercises, your shoulder blades play an important role. The seated spine curl requires spinal flexion. The bench press (BP) is probably the single-most popular lift and for good reason. You should finish in a Y position. Learn how to do this exercise: Rhomboid Squeeze. Begin in a plank position with your arms straight and your hands slightly wider than shoulder-width apart. Avoid rolling the ball directly over your bones and joints. Hold for ____ counts. T-Bar Row with HandleRepeat 20 times. Starting on your left. The trapezius is located in the upper back and neck area and helps stabilise the shoulder blades as well as help with movement of the head and neck. 13. Engage your lower. B. . -lift leg 4-6 inches from floor while keeping knee straight. A. The website Study. 3. Repeat the workout 10-20 times daily. 1. The trapezius, rhomboids, and latissimus dorsi muscles are responsible for retraction. How to do Rhomboid Squeeze. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Muscle strain (pulled muscle) is the most common cause of pain between the shoulder blades. Step 2: Squeeze your shoulder. Sit on the ground. Along with the posterior rotator cuff and lower trapezius muscles, these help to support your shoulder blades. Pull your shoulder back & squeeze both the arms together. Rhomboid pain can be caused by a variety of factors, including poor posture, overuse, muscle strain, or injury. One of the best ones to include in your routine in the incline pull-up. Squeeze your shoulder blades together. Step 2. , NASM-CPT3. . Squeeze your shoulders together and keep your neck long. There are different types of problems, but common symptoms include pain in the upper abdomen, nausea, vomiting, and. Stand up straight. Rowing variations or exercises are a great way to develop massive traps, rhomboids, lats and other muscles of the back. Extend posteriorly, across chest Hold for 3 seconds. In addition to dumbbell and cable exercises, you can also strengthen your rhomboids with bodyweight exercises. That shoulder blade squeeze will help prevent that from happening. Rhomboid stretch: Stand near a door frame. ”. Using two dumbbells, sit with your feet flat on. As a whole, the muscles resemble a rhomboid (hence the name) which looks like an offset rectangle. 1 published by RelayHealth. Hopefully you can use these short, exercise videos. Home; About. Work your way up to three sets of twelve repetitions, with rest or different exercises in between. Execution: Begin the movement by extending your arms fully and pressing the dumbbells directly upwards. 1. General Archery Discussion. The presence of rhomboid proteins in all domains of life. Lean forward until you feel a stretch in your chest and shoulders. The rhomboids belong to the muscle group that stabilizes the shoulder blades towards the spine. False. Applying heat will help relax the Rhomboid muscles. Squeeze the shoulder blades together at the top of the movement, and slowly release the weight back to the starting position. Day 1. Lay face down on an incline bench, with a dumbbell in each hand, and your arms extended down. Developed by RelayHealth. back tension&bow shoulder. Primary Muscle Groups: Side Shoulders, Front Shoulders, Rear Shoulders, Upper Chest, Middle Chest, Lower Chest. Additionally, the rhomboids, which allow you to pinch the shoulder blades together, and the middle trapezius (upper back) also play a role in executing this move. Hold for 20-30 seconds, then release. Mid traps and Rhomboids. 2. You should feel a gentle stretch between your shoulder blades. 5. Thus, we selected 40% of MVIC, which was previously identified as optimal for shoulder external-rotator muscle exercise; participants who performed the same exercise with either 10% or 70% of MVIC could not. Rhomboid Muscle Anatomy Your rhomboid muscle is responsible for many upper body activities. Hold for 2 seconds at the top of the movement and then slowly return to the starting position. Methods. Tighten your rhomboids by squeezing your shoulder blades together and slowly lifting your arms and chest off the ground, keeping your neck straight (figure 3). Keep the shoulders down and back as you complete the exercise to isolate the movement away from the upper. neck pain. Begin standing next to a wall. pectoralis major, and pectoralis minor muscles are responsible for protraction. Keep your elbows soft, but form 90 degree angles. . 1. The rhomboids do not strengthen by doing these exercises but the rhomboid plays a very major role in our shoulder health, capillary health, and postural health. Kroc rows: I go from full lat extension with a stretch to "the tightest squeeze I can manage" (traps, rhomboids, lats, & biceps) at the top. tightness, swelling, and muscle knots around the muscle. A participant must perform a variety of quick yet144 views, 6 likes, 0 loves, 0 comments, 1 shares, Facebook Watch Videos from Snap Fitness Highfields: All body session with a slight shoulder emphasis:. JUMPING JACKS-GALLUR 66. Sit straight with your arms on your sides. Stand with good posture, squeeze shoulders back. Hold for 2 seconds at the top of the movement and then slowly return to the starting position. Home workout for women: reclined romboid squeeze - YouTube ★★★ HOME WORKOUTS FOR WOMEN ★★★No matter how serious you are about getting fit, sometimes exercising your Netflix muscles is way more. Ro. At 90° abduction, significant differences between the two groups were not observed. Bring your elbow closer to your waist when you work–no stretching to reach the mouse or keyboard. Scapular Retraction Test. Face Pull. 0 (2019/04/17) 38 Variables Variable Definition Example Direction The way you are facing Face the front of the room Face the back of the room. Squeeze your shoulder blades back and together at the top of the rep. 4. Squeeze the shoulder blades together, hold for a few seconds, and release. Thread starter 01dragonslayer; Start date Apr 5, 2023; 01dragonslayer Registered User. A rhomboid’s perimeter can be calculated using the sum of all of its sides. Focus on squeezing your shoulder blades together and pausing for a second. Hold the squeeze for 5 seconds, then release. Rhomboid Stretch. 0 (2019/04/17) 39 Variables Variable Definition Example Direction The way you are facing Face the front of the roomNo-Equipment Back Exercises. Study with Quizlet and memorize flashcards containing terms like EOP, mastoid process, C7 and more. Hold this. Raise your shoulders as high as you can to lift the weight. 2. Slowly return to the starting position, maintaining tension on the band the whole time. Hips are up, bar is bent, with scapula retracted (rhomboid squeeze). Shoulder Blade Squeeze: Shoulder Blade Squeeze. Dumbbell Rows 2. Repeat for 10 reps. Then return your arms slowly to their starting position. The rhomboids work when you pull your shoulder blades back and together (scapular retraction). Pre – assessment taken were sitting medicine ball throw test for a) 1-3 weeks: Standing Shoulder Press, strength, closed kinetic chain upper extremity Chest Fly, Triceps French Press, Biceps stability test for agility, plate tapping test for Curl, Rhomboid Squeeze speed and Kerlan Jobe Orthopedic Clinic b) 4-6 weeks: Trunk Twist, Reverse. 8 tab at a rounds. The rhomboid, along with many other upper back muscles, forms the shoulder girdle. Pull the rope directly towards your face, keeping your elbows up and out to the sides. Rowing variations or exercises are a great way to develop massive traps, rhomboids, lats and other muscles of the back. Don't slam the. Does your back feel locked up and tight between the shoulder blades and it just feels like it needs to be released with a pop or crack? In this video, Dr. Shoulder blade squeeze: Stand with your feet shoulder-width apart and your arms relaxed at your sides. Stand tall with your feet shoulder-width apart and hold the dumbbells at your sides. Reach straight forward so you are rounding your upper back. After that time, the blood clot will be slowly reabsorbed. . The rhomboids are muscles in your upper back that sit under your trapezius muscles. Lie on a chest-supported row machine and let the arms relax. “To get the most out of your pull-ups, make sure you are straightening the arms all the way down into a dead hang position on the descent,” Dr. Resistance Activated Releases. . Shoulder Blade Squeeze : Begin this exercise standing or sitting with your back straight. Lie on your stomach and squeeze your rhomboids by bringing both your shoulder. chest (pecs and serratus anterior, the top sides of your ribs) and back (lats, traps, rhomboids and the tiny muscles along your spine, called erector spinae) carry the bulk of your weight. C. Grab the rope with your palms facing down and step back. Scapular pinches: Squeeze shoulder blades together and hold for 3 seconds. Hold for 15–30 seconds. A rhomboids exercise is very simple and can be done anywhere. So if you mean upper and middle trap sections do more pulling exercises where the cable is coming from chest height or higher. What does a rhomboid strain feel like? tenderness in the upper back area. Face Pulls 3. When you retract your shoulder blades it will improve your posture and provide additional stability to the shoulder joint. Great article. What you want to do is really squeeze the rhomboids when in the retracted position. Grab a light-to-medium band with a double-overhand grip, approximately shoulder-width apart. Your rhomboids are crucial for upper back stability and posture, and allow you. 3: 30 seconds: Chin Tucks: Sit or stand with your back straight. Fracture: Any activities that cause direct trauma to the shoulder area can result in a fracture that causes a shoulder bump and its associated symptoms. Sit on the floor with your knees bent and your arms extended i. 1 Double Leg Press (Plantar Flexion-Paralel) 11 Rhomboid Squeeze 2 Double Leg Press (Dorsiflexion-Paralel) 12 Biceps Curl 3 Calf Raise 13 Triceps Extencion 4 Abdominal Crunch 14 Seated Row 5 Single Leg Kick -Triceps Pres 15 Chest Fly 6 Froggie 16 The Gift 7 Bridge 17 The Half Swan. The rhomboids (both major and minor) originate from the spine and help to anchor the scapula to the back. 3. Manual contacts on the pectoral muscles and coracoid process anteriorly and on the lateral border of the scapula posteriorly. Below: rhomboid on the left, serratus anterior on the right… The scapular wall slide activates serratus anterior, while the half-kneeling face-pull strengthens rhomboid in a movement pattern of upward rotation. Squeeze the shoulder blades. Your chin should be tucked in slightly and your shoulders should be back slightly. This ex. I am in a hunting league and everyonce in a while get where I cannot seem. Why it’s great: Pull-ups are an elite back exercise and work most of the muscles in your upper and mid-back (the rhomboids included, of course!). During the initial pull of the cable bar toward the body, the rhomboids squeeze the shoulder blades together and down, allowing the arms to perform their task. Gently hold the position for 3 to 5 seconds. Left Side Arm Push Up 6. Rhomboid minor originates from the nuchal ligament and spinous processes of the seventh cervical (C7) and first thoracic (T1) vertebrae. Your chin should be tucked in slightly and your shoulders should be back slightly. Emphasize the. It inserts at the scapula's medial border near the base of the spine of the scapula. Rowing exercises target your middle and lower traps and rhomboids,. [2] It acts together with the rhomboid minor to keep. Slowly. Shoulder blade squeeze: Stand with your feet shoulder-width apart and your arms relaxed at your sides. Repeat for 10-12. Rhomboids: The rhomboids are made up of two muscles, the rhomboid minor and major. With your fists. Rhomboids are muscles that support the upper part of your back and ensure that it is appropriately aligned. To activate your rhomboids, squeeze your shoulder blades together. Repeat for 10 reps. B. [1] It originates from the spinous processes of the thoracic vertebrae T2-T5 and supraspinous ligament; it inserts onto the lower portion of the medial border of the scapula. Lie down on your stomach on a mat or bench with your forehead resting down. The common cue of “Squeeze your shoulder blades together” for improving posture is detrimental to shoulder health. True. My goal is to give everyone the tools they need when it comes to fitness. Rhomboid Squeeze (Seated or Standing) In a seated or standing upright posture, without slouching, and with your pelvis in a neutral position (not tipping forward, backward, or to either side), allow your arms to gently hang by your side. Squeeze your pecs to raise the weights back up to the starting position. While either sitting or standing with your arms by your sides, squeeze your shoulder blades together towards your spine. The password here is rhomboids, those funny little muscles in your back. Reach your arms to the centre in front of your body. Lean forward until you feel a stretch in your chest and shoulders. During the initial pull of the cable bar toward the body, the rhomboids squeeze the shoulder blades together and down, allowing the arms to. They both do scapular retraction, and there is no position you can put yourself in to separate your middle trap (3rd head) from your rhomboids. The. Another issue is that the cue to squeeze the shoulder blades together as if to pinch a pencil between them, even though it’s a great way to isolate the rhomboids, is not actually the. 😊Follow our coach to correct your position and train effect. Slowly tighten your rhomboids by squeezing your shoulder blades together as hard and far as possible provided the exercise is pain free. Plank Punches - NEDRUDA 61. Remove the barbell from a rack in order to safely assume the starting position, standing tall. Place each hand into one of the center CLX loops, keeping your hands open; Stand in an athletic stance with your arms out in front of you and a slight bend in. Return to the starting position and relax. The rhomboids consist of two muscles; the rhomboid muscle which lays above the rhomboid major. Diaphragmatic Excursion (Breath out) – Muscle Contraction. The key difference is that all sides of a rhombus are equal and opposite sides are parallel, whereas only opposite sides of a rhomboid are equal and parallel. Position. Observing the relationship between the medial borders of the scapulae and the spine, decide whether the scapulae are adducted (retracted) or abducted (protracted). The rhomboid major is quadrangular muscle located inferior to the rhomboid minor. Lats should have arms by your side and pulling to the belly, upper back should be arms at a right angle to the torso and pull to your chest, rear delts should be somewhere around 45 degrees (his more precise approach said start at a right. I just shot for a bit and tossed on a 150gr tip, putting arrow weight to 563ish. The rhomboid squeeze engages the rhomboids, latissimus dorsi, erector spinae and multifidus. Then squeeze your glutes, take a deep breath out, and press the back of your forearms into the wall as you slide them up toward the ceiling. You can either perform the. Push Up Walk Back - NEDRUDA 59. Insertion: vertebral edge of scapula. Body composition, waist thickness, arm, chest, abdomen, but, hips, legs, BMI and waist/hip ratio parameters are evaluated as pretest-finaltest. Do this exercise in three sets, each one with eight to. Scapular retraction is a simultaneous sliding of the scapula superiorly and medially along the trunk. Starting on your left. Trapezius myalgia (TM) is the complaint of pain, stiffness, and tightness of the upper trapezius muscle. BURPEES -GALLUR. I’ve had a lot of success releasing the chest muscles with a massage ball to get instant relief from neck and upper back pain. Side arm raise. your shoulders, and keep your neck in a neutral position. Exhale and raise both hands up above you until your biceps. Hold the squeeze for 5-10 seconds, then release. Since the diagonal of a rhomboid divides it into two congruent triangles, the area of a rhomboid becomes twice the area of a triangle, i. 0 (2019/04/17) 38 Body Moves Back Lat pull-down Reverse fly Rhomboids squeeze Reverse fly (Rhomboid Squeeze) GRPEX14 – Group exercise Learner Guide v2. Nerve: dorsal scapular (C4-C5). Sit or stand with your arms at your sides. Cable Pulldown. Rhomboid Muscle Strain or Spasm self-massage by putting a tennis ball on the floor, lying down with your rhomboid muscles against the. That means you're doing all the pulling with your biceps, which should only be a secondary. How to. To emphasize your lats, imagine pulling your elbows to your hips. Repeat three times for each set. 2. Shoulder blade squeeze. Home workout for women: reclined romboid squeeze - YouTube ★★★ HOME WORKOUTS FOR WOMEN ★★★No matter how serious you are about getting fit, sometimes exercising your Netflix. Grab a pair of dumbbells, and with a slight elbow bend—about a 20-degree angle—raise the weights out to the side. Slowly tighten your rhomboids by squeezing your shoulder blades together as hard and far as possible provided the exercise is pain-free. Hold 5 seconds. A dynamic exercise that can be worked into an upper body. 4 As the limb is elevated, the scapular center of rotation mi-grates proximally and laterally from the midportion in the first 30° of ele-vation toward the glenoid base in theYou also want to train the large diamond-shaped upper-back muscle called the trapezius and the rhomboids, positioned at the back of the shoulder blades and responsible for scapular retraction. For any variation, squeeze your glutes, quads, hamstrings and calves to activate those supporting muscles and keep your body in one long line. GRPEX14 – Group exercise Learner Guide v2. Forearm. Injury. Rhomboid Muscle comprises of two parts, one is the Rhomboid Muscle minor and the second one is Rhomboid Muscle major. Shoulder packing is another isometric exercise that works the rhomboids and trapezius muscles. However, in order to get the intended benefits from a deficit pushup, make sure to lower. A rhomboid’s complete boundary measurement is known as its perimeter. Prone lateral raise. Push & Slide. The rhomboids primary function is to secure the scapula to the rib cage. Preparatory exercises for the star are for example Swan Prep, Rhomboid Squeeze and Hip Extension. It also works your core, glutes, and shoulders. How do you squeeze the scapula together? January 1, 2023 August 21, 2022 by Sandra Hearth. 4. The trapezius, rhomboids and lats are all muscle groups that work together to provide a strong foundation for your body. Although discovered to be serine proteases only a decade ago, rhomboid proteases are already considered to be the best understood intramembrane proteases. Tighten your rhomboids by squeezing your shoulder blades together and slowly lifting your arms and chest off the ground, keeping your neck straight (figure 3). The two rhomboids lie deep to trapezius to form parallel bands that pass inferolaterally from the vertebrae to the medial border of the scapula. With exhalation lift all four extremities off the mat, thinking long. They help you lift your shoulder blade. Rhomboid Squeeze This Pilates exercise supports the straightening of the thoracic spine and ensures good posture. Think about raising. So, at the end of a row, you squeeze the rhomboids (focus on the muscles in-between your shoulder blades and spine, aka the. Hold for ____ counts. It also insures you get more out of the row; now you get a chance to activate both your lats and your rhomboids on each rep. Place. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. 👉 Subscribe to our channel to get more videos💪This exercise works your shoulders, back and abs. Enroll in our online course: DOWNLOAD OUR APP:📱 iPhone/iPad: Android: GET OUR ASSESSMENT B. Without regular rhomboid exercises, you may find it difficult to control your scapular properly. While keeping your shoulder blades pulled together and. The higher you pull, the harder you should squeeze your shoulder blades together. Another Scapular Retraction with Band is a standing row. Make sure your shoulders stay above your hips. Rhomboids Stretch. Perform 3 sets of 10 repetitions provided the exercise is pain free. Finally, bring your arms down and out to the sides to make your body a “T” shape. Hold for two seconds. With your knees slightly bent, keep a neutral spine. Bend your elbows until your forearms and upper arms form a sharp angle. Clamshells. None of the prior studies determined the optimal intensity needed for the lawn-mower and robbery exercises to activate the SA and LT. Next, take a look at the scapulae and their relationship to the client's spine. I have been shooting a scott black hole hinge release and am shooting pretty well. Maybe you have tissues around it that are inflamed, swollen, and giving it a squeeze, maybe it's one of the other differential diagnoses I listed earlier (though most of those have other primary diagnostic. Hold for 6 seconds, then relax. Squeeze Prone, Prone Hip Extension, Prone Back Ex tens ion, Cat Stretch, Side Bend Prep, Spine Stretch, Rolling Like a Ball. Sit or stand with your arms at your sides, chest forward and chin up. Face Pulls. Create flashcards for FREE and quiz yourself with an interactive flipper. A rhomboid strain is a condition when the muscles on your back are stretched or torn, causing pain. The rhomboids belong to the muscle group that. Slowly pull your arms backwards, tightening your rhomboids by squeezing your shoulder blades together as shown. Note: Discontinue this exercise if it causes pain anywhere in your back. Changed the bent over fly + pulses to just pulses for extra burn since bent over flys were already in the main workout. Masi explains. Begin by rolling the shoulders back so that the shoulder blades feel like they are being pinched together. How to do bent over rows with proper form. Raise your arm to the side, and keep the cable handle level with your shoulder. The arms are bent at the sides at chest level. Although discovered to be serine proteases only a decade ago, rhomboid proteases are already considered to be the best understood intramembrane proteases. 5. Don't slam the. Shoulder squeeze. Reclined rhomboid squeeze LUMACANG 58. Sit or stand up tall. Squeeze your shoulder blades back and together, and pull your elbows straight back, stretching the tubing for resistance. Watch on. These muscles include the rhomboids, trapezius, and latissimus dorsi. Use a lighter load if your upper body goes beyond 45 degrees. Zumba and reformer training was practiced for 10. Stretching aggravates muscle in the rhomboid area–it gets overstretched and complains. Perform 3 sets of 10 repetitions provided the exercise is pain free. Anchor the band to a heavy item. The dorsal scapular nerve (DSN) is a motor nerve arising from the ventral ramus of the C5 nerve root. Sit in a firm chair, or stand tall. Strengthening Exercise : 1. The rhomboids are rhombus-shaped and are used to pull the shoulder blades together. The rhomboid muscles are located in the upper spine and are connected to the shoulder blade. By hitting the upper back with a careful combination of exercises in a various movement planes, you maximize your upper back strength and size. As far as function goes, the rhomboid muscles are responsible for abducting and depressing the shoulder blades. If you have weak rhomboids, this can compromise your stability and proper form during the workout, which can increase your risk of injury. Squeeze your shoulder blades together at the top of the movement, then slowly lower the band back down. To activate your rhomboids, squeeze your shoulder blades together. Squeeze your shoulder blades back and together, and pull your elbows su. Strengthening Exercise : 1. Do 3 sets. 1K shares, Facebook Watch Videos from Cathe Friedrich: 12 Minute Resistance Band Workout For Legs and. This creates a harder "squeeze," particularly in your lower lats. The rhomboids are rhombus-shaped and are used to pull the shoulder blades together. Dumbbell rows effectively work your back muscles, also known as your rhomboids. Though not as flashy as other muscles of the back, the rhomboids are a group of deep intrinsic shoulder muscles that play an integral role in controlling the shoulder girdle and scapula. Keeping both arms extended while you raise your arms in an upward forward motion to form an "I". Hold 10 sec. Rhomboid Squeezes: Sit or stand with shoulders relaxed. chest (pecs and serratus anterior, the top sides of your ribs) and back (lats, traps, rhomboids and the tiny muscles along your spine, called erector spinae) carry the bulk of your weight.