Scapula Push-Up

MobilityRehabilitationWarm-upPush

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Body Part: Chest

Description

The Scapula Push Up is an exercise that targets the muscles around the scapula, primarily focusing on the serratus anterior. It enhances shoulder stability and mobility, crucial for athletes and individuals looking to improve their upper body strength and posture.

How to Perform

Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
Keep your arms straight and engage your core to maintain stability.
Without bending your elbows, retract your shoulder blades by squeezing them together, allowing your chest to lower slightly.
Protract your shoulder blades by pushing them apart, rounding your upper back and returning to the starting position.
Repeat the movement for the desired number of repetitions, maintaining control throughout.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Focus on the movement of the shoulder blades rather than bending the elbows.
Keep your core engaged to prevent sagging of the hips or arching of the back.
Perform the exercise slowly to ensure full range of motion and better muscle activation.
Maintain a neutral neck position by looking slightly ahead rather than down at your hands.
Incorporate this exercise into your warm-up routine to activate the serratus anterior before upper body workouts.

Common Mistakes

Allowing the elbows to bend, turning it into a regular push-up instead of focusing on scapular movement.
Failing to fully protract and retract the scapulae, limiting the range of motion.
Collapsing the lower back or pelvis, losing core engagement and proper alignment.
Shrugging the shoulders towards the ears, causing tension and incorrect scapular movement.
Moving too quickly, sacrificing control and the quality of each scapular motion.
Not maintaining a straight line from head to heels, leading to improper body alignment.
Letting the head drop, causing strain on the neck and disrupting alignment.
Engaging the arms too much, reducing the focus on scapular movement.