Scapula Push-up
Description
The Scapula Push-Up is an exercise that targets the muscles in the upper back and shoulders. It involves retracting and depressing the shoulder blades while maintaining a plank position. This exercise can help improve posture and strengthen the muscles that support the shoulder joint.
Muscle Group
Equipment Required
Scapula Push-up Instructions
- Start in a plank position with your hands directly under your shoulders and your feet hip-width apart.
- Protract your shoulder blades by pushing your upper back towards the ceiling.
- Retract your shoulder blades by pulling your shoulder blades towards your spine.
- Repeat the protraction and retraction movements for the desired number of repetitions.
Scapula Push-up Form & Visual
Scapula Push-up Benefits
- Strengthens the muscles around the shoulder blades
- Improves posture by promoting proper alignment of the shoulders
- Helps prevent shoulder injuries by increasing stability in the shoulder joint
- Can be done anywhere without equipment
- Can be modified for different fitness levels
Scapula Push-up Muscles Worked
- Trapezius
- Rhomboids
- Serratus Anterior
- Pectoralis Minor
- Deltoids
Scapula Push-up Variations & Alternatives
- Scapula Push-Up with Resistance Band
- Scapula Push-Up with Dumbbells
- Scapula Push-Up with Yoga Blocks
- Scapula Push-Up with TRX Suspension Trainer
- Single Arm Scapula Push-Up
- Scapula Push-Up with Knee Tuck
- Scapula Push-Up with Leg Lift
- Scapula Push-Up with Shoulder Tap
- Scapula Push-Up with Mountain Climber
- Scapula Push-Up with Plank Jack
