Scapula Push-Up
Strengthen your shoulder stabilizers with the Scapula Push-Up. This variation targets your scapular muscles, enhancing shoulder stability and upper body
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Scapula Push-Up
Description
A push-up variation exercise that specifically targets the scapular muscles to improve shoulder stability and upper body strength.
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How to do Scapula Push-Up
- 01Setup
Begin in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- 02Setup
Lock your elbows completely straight and engage your core, ensuring that only your shoulder blades will move throughout the exercise.
- 03
Inhale as you slowly allow your chest to sink towards the floor by retracting your shoulder blades, keeping your arms fully extended.
- 04
Exhale as you push the floor away, protracting your shoulder blades to lift your torso back to the starting high plank position.
- 05
Focus on squeezing your shoulder blades together at the bottom of the movement and actively spreading them wide apart at the top.
Tips
- Maintain a rigid plank position throughout the exercise; avoid sagging your hips or piking them up to keep tension solely on the scapular muscles.
- Perform each repetition slowly and with control, emphasizing the mind-muscle connection to effectively engage your serratus anterior and rhomboids.
- Ensure your elbows remain completely straight and do not bend at any point, as bending shifts the focus away from the intended scapular movement.
- Aim for a full range of motion by achieving maximal protraction (pushing up) and retraction (sinking down) of your shoulder blades with each rep.
Common mistakes
- Bending your elbows during the movement turns it into a partial push-up; keep your arms completely straight to isolate the scapular motion.
- Allowing your hips to drop or arch your lower back indicates a lack of core engagement; maintain a rigid plank position throughout the exercise.
- Rushing repetitions reduces muscle activation and control; execute each rep slowly and with intention, focusing on the mind-muscle connection.
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Is Scapula Push-Up good for beginners?
Scapula Push-Up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Scapula Push-Up?
You need Body weight to perform Scapula Push-Up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Scapula Push-Up?
Maintain a rigid plank position throughout the exercise; avoid sagging your hips or piking them up to keep tension solely on the scapular muscles. Perform each repetition slowly and with control, emphasizing the mind-muscle connection to effectively engage your serratus anterior and rhomboids. Ensure your elbows remain completely straight and do not bend at any point, as bending shifts the focus away from the intended scapular movement. Aim for a full range of motion by achieving maximal protraction (pushing up) and retraction (sinking down) of your shoulder blades with each rep.
What are common mistakes when doing Scapula Push-Up?
Bending your elbows during the movement turns it into a partial push-up; keep your arms completely straight to isolate the scapular motion. Allowing your hips to drop or arch your lower back indicates a lack of core engagement; maintain a rigid plank position throughout the exercise. Rushing repetitions reduces muscle activation and control; execute each rep slowly and with intention, focusing on the mind-muscle connection.
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Free · iPhone only · Available on the App Store