Scapular Push-Up

What is Scapular Push-Up:

Scapular Push-Up focuses on the dynamic movement of the shoulder blades, providing a unique approach to shoulder training. This exercise involves controlled scapular protraction and retration, activating the muscles around the scapula to promote a healthy and robust upper back. By incorporating Scapular Push-Ups into your routine, you'll foster better shoulder mechanics, reduce the risk of injury, and lay the foundation for improved overall upper body function.

Key Benefits:

  • Enhanced Scapular Mobility: Target and strengthen the muscles responsible for scapular movement, promoting better shoulder mobility and overall joint health.
  • Improved Posture: Develop the muscles that support a strong and upright posture, reducing the risk of shoulder and upper back discomfort.
  • Prevention of Shoulder Issues: Address imbalances and weakness in the shoulder region, potentially preventing common issues like impingement and rotator cuff injuries.
  • Versatility: Suitable for all fitness levels, Scapular Push-Ups serve as an excellent warm-up, rehabilitation exercise, or integral component of a comprehensive upper body workout.
  • Portable and Equipment-Free: It can be performed virtually anywhere, making them an ideal addition to your home workout routine or while traveling. No special equipment is required, making it accessible to all fitness levels.

Variations:

  • Elevated Scapular Push-Up: Perform Scapular Push-Ups with your hands elevated on a stable surface, adjusting the difficulty.
  • Weighted Scapular Push-Up: Intensify the exercise by adding weights or resistance bands to challenge the muscles around the scapula.
  • Alternating/Unilateral Scapular Push-Up: Emphasize unilateral movement by alternating the elevation of each scapula, enhancing balance and isolating muscle engagement.

How to perform Scapular Push-Up:

  • Starting Position: Begin in a plank position with your hands directly under your shoulders and your body in a straight line.
  • Scapular Protraction: Push your shoulder blades apart (protraction) while maintaining a straight body. This is the upward phase of the movement.
  • Scapular Retraction: Relax and let your shoulder blades get back together (retraction), lowering your chest towards the ground without bending your elbows.
  • Repetition: Perform the movement with control, aiming for a smooth transition between protraction and retraction. Start with a comfortable number of repetitions and sets, gradually increasing as your strength improves.

Breathing Technique:

Coordinate your breath with the Scapular Push-Up movement to optimize muscle engagement and maintain control.

  • Inhale: Coordinate your breath with the Scapular Push-Up movement to optimize muscle engagement and maintain control.
  • Exhale: Exhale as you retract your shoulder blades, bringing them back together and lowering your chest towards the ground.
  • Hand Position: Rotate your hands slightly outward until your index fingers form a straight line with your elbows, or slightly further outward. This adjustment helps reduce the strain on your wrists.
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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