Imo it’s less about some special ratio and more about doing things that allow your scapulae to move. For example: All three powerlifting moves typically have people retracting the shoulder blades (even though benching is a push). Properly executed rowing motions will allow the scapulae to protract so that the muscles of the mid back end up in a stretched position, opening up the back. To this end, it also seems that a muscle in a stretched position sees better hypertrophy and strength to gains.
I could see how adding this to one’s regimen would help if you spend all your time retracting and depressing. However….Doing all your rows by keeping your shoulders blades squeezed back is not really addressing the issue.
Allowing the scapula to move better ensures that the glenoid fossa of the scapula (the socket) actually tracks with the head of the humerus. Moving your humerus one direction and either not moving your scapula or trying to basically move it in the opposite direction of humeral motion is probably what causes more problems. People might not need quite as many “bulletproofing” exercises for the shoulder if they weren’t constantly moving the shoulder blades in conflicting directions with the humerus.
All that is not even to mention that constantly compressing the back of your ribcage is likely flattening it, making it harder for the scaps to move. It seems like some people have moved from being “kyphotic” to just living in extension and potentially creating other issues.
Many of us are familiar with the anecdote “no one knew what the rotator cuff was before the bench press,” or some such. My thought is, yeah, because all the lifts prior to that were ones where you let the shoulder blades move.
Imo all the “push/pull ratio stuff” is making it more complex than needed. Just let your shoulder blades move.
