Introduction: In shoulder training, in addition to the three anatomical planes that everyone is familiar with – sagittal plane, coronal plane, and frontal plane, there is another plane that needs special attention, that is, the scapular plane. Some even call it the 'fourth plane'.Three Basic Movement PlanesWhat is the Scapular Plane?The Scapular Plane (scapula plane):When our spine is in neutral position, the scapula is not completely located in the coronal plane, but rather at an angle of approximately 30 degrees to the coronal plane, the plane in which the scapula is located is called the scapular plane, abbreviated as the scapular plane.Scapular Plane aIt is worth noting that the angle of the scapular plane is only a theoretical value, and varies from person to person, and will also change with the changes in our body posture.Scapular Plane bScapular Plane and Shoulder AbductionIn the field of sports, the existence of the scapular plane reminds us to think and understand the safety and rationality of movements from another angle. The most frequently mentioned is the scapular plane's application in shoulder abduction.Scapular Plane Shoulder AbductionFrom a biomechanical perspective, when shoulder abduction occurs on the scapular plane, the humerus bone movement is less restricted than in the coronal plane, and the humerus bone can be raised higher. In other words, scapular plane shoulder abduction is more natural and less prone to shoulder impingement. Because the abduction of the scapular plane allows the greater tuberosity of the humerus bone to be more directly wedged into the glenoid cavity. In addition, on the scapular plane, the attachment points of the supraspinatus muscle are arranged in a straight line, which is more beneficial to shoulder mechanics.Coronal Plane Shoulder Abduction and Scapular Plane Shoulder AbductionHowever, it should be noted that the humerus external rotation will relieve the restriction of the movement range of the coronal plane shoulder abduction, whether in the coronal plane or the scapular plane. Below I will demonstrate the differences using animations.1First, we do shoulder abduction with the thumb pointing down until the upper arm is limited. From the picture, it is obvious that the abduction amplitude of the scapular plane is greater than the coronal plane:Coronal Plane Shoulder Abduction (thumb pointing down)Scapular Plane Shoulder Abduction (thumb pointing down)2Then, we externally rotate the thumb by 90 degrees (thumb pointing forward), and continue to do shoulder abduction until the upper arm is limited. From the picture, the difference is not obvious:Coronal Plane Shoulder Abduction (thumb pointing forward)Scapular Plane Shoulder Abduction (thumb pointing forward)3Finally, we externally rotate the thumb by 90 degrees (thumb pointing up), and continue to do shoulder abduction to complete the remaining movement. From the picture, there is no difference:Coronal Plane Shoulder Abduction (thumb pointing up)Scapular Plane Shoulder Abduction (thumb pointing up)Note:The result of this test is not suitable for everyone, and needs to be treated cautiously. However, from the overall perspective, the humerus external rotation has a greater impact on the restriction of the movement range of the coronal plane shoulder abduction compared to the scapular plane.Next, let's briefly discuss the application of the scapular plane in dumbbell side raises and dumbbell overhead presses.Scapular Plane and Dumbbell Overhead PressIn the starting position of the dumbbell overhead press, many people instinctively think that the elbow and shoulder should be on the same line, while some experienced coaches or fitness enthusiasts will tell you that the elbow joint should be pulled in, which is less stressful on the shoulder joint and can prevent shoulder impingement.If you understand the scapular plane, you will naturally understand why. When our elbows and shoulders are located on the coronal plane, the shoulder joint capsule is stretched, and the humerus bone experiences anterior translation, which makes it more prone to hitting the acromion when completing the lift. If your shoulder joint is already very stiff, you will feel uncomfortable with this posture, and even feel pain when completing the press. When we adjust the angle between the elbow and shoulder to approximately 30 degrees (the angle varies from person to person), that is, when we complete the press on the scapular plane, we can effectively reduce or prevent this problem.Coronal Plane Overhead Press and Scapular Plane Overhead PressThe scapular plane is also the same when doing dumbbell side raises. For most people, the abduction amplitude of the scapular plane is lower than the coronal plane shoulder abduction.Scapular Plane Dumbbell Side RaisesI am Shuke, and I look forward to growing with you.

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