Scap Cable Push

Start in a split stance position facing away from the rack, with the banded handle in your throwing hand. The starting position is the same “foot contact” position the last movement finished in, with the handle tight to your shoulder, scap retracted, and chest rotated closed to create hip-shoulder separation. From this position, slowly rotate your chest open by leading with your glove side, without pushing your throwing arm forward. You should feel like you’re rotating your chest “away” from the handle, creating retraction in both scaps (pinching together). Once your chest is rotated fully open, push the handle straight forward while continuing to lead the motion with your chest. Hold for 3 seconds and slowly return to the starting position.