National Research Center for the Working Environment, Copenhagen, Denmark.
J Strength Cond Res. 2012 Sep;26(9):2408-16. doi: 10.1519/JSC.0b013e31823f8d24.
A balanced level of muscle strength between the different parts of the scapular muscles is important in optimizing performance and preventing injuries in athletes. Emerging evidence suggests that many athletes lack balanced strength in the scapular muscles. Evidence-based recommendations are important for proper exercise prescription. This study determines scapular muscle activity during strengthening exercises for scapular muscles performed at low and high intensities (Borg CR10 levels 3 and 8). Surface electromyography (EMG) from selected scapular muscles was recorded during 7 strengthening exercises and expressed as a percentage of the maximal EMG. Seventeen women (aged 24-55 years) without serious disorders participated. Several of the investigated exercises-press-up, prone flexion, one-arm row, and prone abduction at Borg 3 and press-up, push-up plus, and one-arm row at Borg 8-predominantly activated the lower trapezius over the upper trapezius (activation difference [Δ] 13-30%). Likewise, several of the exercises-push-up plus, shoulder press, and press-up at Borg 3 and 8-predominantly activated the serratus anterior over the upper trapezius (Δ18-45%). The middle trapezius was activated over the upper trapezius by one-arm row and prone abduction (Δ21-30%). Although shoulder press and push-up plus activated the serratus anterior over the lower trapezius (Δ22-33%), the opposite was true for prone flexion, one-arm row, and prone abduction (Δ16-54%). Only the press-up and push-up plus activated both the lower trapezius and the serratus anterior over the upper trapezius. In conclusion, several of the investigated exercises both at low and high intensities predominantly activated the serratus anterior and lower and middle trapezius, respectively, over the upper trapezius. These findings have important practical implications for exercise prescription for optimal shoulder function. For example, both workers with neck pain and athletes at risk of shoulder impingement (e.g., overhead sports) should perform push-up plus and press-ups to specifically strengthen the serratus anterior and lower trapezius.
肩胛带肌肉的不同部位之间保持平衡的肌肉力量对于优化运动员的表现和预防受伤非常重要。新出现的证据表明，许多运动员的肩胛带肌肉力量不平衡。基于证据的建议对于正确的运动处方很重要。本研究确定了在低强度和高强度（Borg CR10 等级 3 和 8）下进行肩胛带肌肉强化运动时肩胛带肌肉的活动情况。在 7 种强化运动中记录了选定的肩胛带肌肉的表面肌电图（EMG），并表示为最大 EMG 的百分比。17 名女性（年龄 24-55 岁）参加了没有严重疾病的研究。在调查的一些运动中，俯卧撑、俯式前弯、单臂划船和俯式外展在 Borg 3 下，俯卧撑、俯卧撑加和单臂划船在 Borg 8 下，主要激活下斜方肌而不是上斜方肌（激活差异[Δ]13-30%）。同样，在 Borg 3 和 8 下，俯卧撑加、肩推和俯卧撑主要激活前锯肌而不是上斜方肌（Δ18-45%）。单臂划船和俯式外展主要激活中斜方肌而不是上斜方肌（Δ21-30%）。虽然肩推和俯卧撑加会激活下斜方肌上的前锯肌（Δ22-33%），但俯式前弯、单臂划船和俯式外展则相反（Δ16-54%）。只有俯卧撑和俯卧撑加会同时激活上斜方肌上的下斜方肌和前锯肌。总之，在低强度和高强度下，一些调查中的运动主要分别激活前锯肌、中下斜方肌和上斜方肌。这些发现对优化肩部功能的运动处方具有重要的实际意义。例如，患有颈痛的工人和有肩部撞击风险的运动员（例如，头顶运动）都应该进行俯卧撑加和俯卧撑，以专门加强前锯肌和下斜方肌。
