Scapular Push Ups: Video Tutorial & Exercise Guide
| Workout | Scapular Push Ups |
| Primary Muscle Group | Chest |
| Secondary Muscle Group | Shoulders, Triceps Traps |
| Equipment Required | Bodyweight |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Scapular Push Ups: Video Tutorial & Exercise Guide
Scapular Push-Ups: Step-by-Step Guide
- Step 1: Start in a high plank position with your hands directly under your shoulders, your body in a straight line from head to heels, and your feet about hip-width apart.
- Step 2: Keep your arms straight but not locked, and focus on engaging your core. Your elbows should remain extended throughout the movement.
- Step 3: Begin the movement by retracting your shoulder blades (squeezing them togClaude) without bending your elbows. Your chest will lower slightly toward the floor, but your arms remain straight.
- Step 4: Next, protract your shoulder blades by pushing them away from each other, bringing your chest back up to its original position. Focus on rounding your upper back slightly at the top.
- Step 5: Repeat the retraction and protraction of the shoulder blades for the desired number of reps, keeping the core engaged and arms extended throughout the exercise.
Scapular Push-Ups: Overview
Scapular push-ups are a bodyweight exercise that focuses on strengthening the muscles around the shoulder blades (scapulae), particularly the serratus anterior, which plays a key role in shoulder stability and movement. Unlike traditional push-ups, scapular push-ups involve no elbow bending and instead emphasize the movement of the shoulder blades.
This exercise is ideal for improving shoulder mobility, stability, and posture, and is often used in rehabilitation programs or as a warm-up to prime the shoulders for other upper body exercises. It helps develop stronger, healthier shoulders, reducing the risk of injury.
Scapular Push-Ups: Benefits
Scapular push-ups specifically target the muscles around the scapula, including the serratus anterior, trapezius, and rhomboids. Strengthening these muscles improves shoulder stability and reduces the risk of shoulder injuries during pressing movements or overhead exercises.
This exercise also enhances shoulder mobility by teaching proper scapular movement, which is essential for optimal shoulder function and posture. Scapular push-ups can be particularly beneficial for those recovering from shoulder injuries or working to prevent shoulder impingements.
Additionally, by engaging the core throughout the movement, scapular push-ups help strengthen the stabilizing muscles of the torso, promoting better posture and overall upper body strength.
Scapular Push-Ups: Pro Tips & Advanced Techniques
Focus on keeping your arms straight throughout the movement, allowing your shoulder blades to move freely. Avoid letting your lower back sag by engaging your core and maintaining a neutral spine. For an added challenge, try performing scapular push-ups in a more advanced plank position, such as on an unstable surface like a medicine ball or balance board. Ready to improve your shoulder stability? Let’s push up!
Scapular Push-Ups: Progression Plan
Beginner
Intermediate
Advanced
Scapular Push-Ups: Frequently Asked Questions (FAQs)
What muscles do Scapular Push-Ups target?
+Scapular push-ups primarily target the muscles around the shoulder blades, including the serratus anterior, trapezius, and rhomboids. They also engage the core for stability.
Are Scapular Push-Ups suitable for beginners?
+Yes, scapular push-ups are suitable for beginners. They are a low-impact exercise that focuses on shoulder stability and mobility, making them a great addition to a warm-up routine or rehabilitation program.
How can I make Scapular Push-Ups more challenging?
+To make scapular push-ups more challenging, perform the exercise on an unstable surface such as a medicine ball or balance board. You can also slow down the movement or increase the number of reps for greater intensity.
How often should I include Scapular Push-Ups in my routine?
+Include scapular push-ups 2-3 times per week as part of your shoulder mobility and stability work. They pair well with other shoulder or core exercises to create a well-rounded upper body routine.
What common mistakes should I avoid when doing Scapular Push-Ups?
+Avoid bending your elbows or letting your lower back sag during the exercise. Keep your core engaged and focus on the controlled movement of your shoulder blades to maximize effectiveness.
