Scapular Push-Ups
Set up in a high plank or push-up position with your hands under your shoulders, arms fully straight and your body in a rigid line. Without bending your elbows, let your chest sink slightly as you squeeze your shoulder blades together to retract them. Then press the floor away and spread your shoulder blades apart, pushing your upper back toward the ceiling to protract them. Keep your elbows locked and your core tight so the movement comes only from the scapulae.
How it is executed
- Set up in a high plank or push-up position with your hands under your shoulders, arms fully straight and your body in a rigid line.
- Without bending your elbows, let your chest sink slightly as you squeeze your shoulder blades together to retract them.
- Then press the floor away and spread your shoulder blades apart, pushing your upper back toward the ceiling to protract them.
- Keep your elbows locked and your core tight so the movement comes only from the scapulae.
- Muscles worked
- Back
- Primary muscle
- Mid back
- Equipment
- Bodyweight
- Movement pattern
- Push
- Difficulty
- Intermediate
- What it is for
- Strength · Stability
