Scapular Push-up

What is Scapular Push-up:

The Scapular Push-up is a foundational bodyweight pushing exercise working muscles primarily responsible for shoulder protraction, specifically the serratus anterior and pectoralis minor. It involves assuming a high plank or push-up position and performing a small, controlled motion by protracting the scapulae and letting it retract through gravity without bending the elbows. This exercise is vital for enhancing scapular strength, stability, and mobility, which are key for maintaining optimal shoulder health and performance in most upper-body movements involving scapular protraction.

Key Benefits:

  • Scapular Strength: Strengthens the muscles responsible for scapular protraction, improving posture and shoulder stability, and is a foundation for unlocking the standard push-up.
  • Scapular Control: Promotes better control and coordination of your shoulder blades, which are essential for proper shoulder mechanics and shoulder health.
  • Improved Push-up Performance: Helps improve performance in push-ups and other upper body exercises by enhancing scapular control.
  • Joint Stability: Enhances shoulder, elbow, and wrist stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Performance: Helps improve athletic performance by enhancing scapular mobility and upper-body mechanics.
  • Versatile and Scalable: This can be performed with or without added resistance, making it adaptable for all fitness levels.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Scapular Dip: A scapular exercise focusing on shoulder depression from a dip support position, primarily working the lower region of the trapezius and the pectoralis minor.
  • Scapular Pull-up: A scapular exercise focusing on shoulder depression from a vertical hanging position, primarily working the lower region of the trapezius and the pectoralis minor.
  • Scapular Row: A scapular exercise focusing on shoulder retraction from a horizontal hanging position, primarily working the middle region of the trapezius and the rhomboids.
  • Elevated Scapular Push-up: Perform Scapular Push-ups with your hands elevated on a stable surface, adjusting the difficulty.
  • Weighted Scapular Push-up: Increase the intensity by adding resistance with a weight vest or a backpack.
  • Unilateral Scapular Push-up: Performing scapular protraction through only one hand at a time.

How to perform Scapular Push-up:

  • Starting Position: Begin in a high plank position with your hands slightly wider than shoulder-width apart. Maintain scapular depression and core engagement.
  • Execution: Initiate the movement by actively protracting your shoulder without bending your elbows. Hold this position briefly, then relax and return to the starting position, allowing your shoulder to retract naturally through gravity.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position or as you return to the starting position.
  • Exhale: Exhale at the top/end position.
  • Hand Position: From a pronated hand position, rotate your hand slightly outward to help reduce the strain on your wrists.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
  • Scapular Engagement: Maintain scapular depression throughout the exercise to stabilize the shoulders and engage the muscles more effectively.
  • Elbows: While performing the exercise with straight arms is the standard technique, it's not strictly necessary. The primary focus of the exercise is the movement of the scapulae rather than simply maintaining straight arms. However, if you experience mobility issues or discomfort, allowing for a slight bend in the elbows may be beneficial and help you execute the movement more comfortably and effectively.
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    Additional Information:

    Ways to make it easier:

    • Doing it on an inclined position or even against a wall
    • Doing it on your knees
    • Getting your feet apart for more stability
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Doing the exercise on a declined position or by elevating your feet just until you're body is horizontally aligned
    • Doing it on an unstable surface
    • Doing it on one arm
    • Progressing to a harder variation/exercise