StrengthReps
Scapula Push Up
Begin in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
Execution
How to do it
Begin in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Keep your feet hip-width apart.
Without bending your elbows, squeeze your shoulder blades together, allowing your chest to lower slightly towards the floor.
Push your shoulder blades apart, rounding your upper back slightly and lifting your chest away from the floor.
Continue to alternate between the retraction and protraction phases for the desired number of repetitions, maintaining a steady and controlled movement.
Form tips
Breathe steadily, exhaling as you protract and inhaling as you retract your shoulder blades.
Maintain a straight body line, avoiding any sagging or arching of the back.
Perform the exercise on a stable, non-slip surface to ensure safety and prevent slipping.
Add this exercise to a workout and track your progress
Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
- Plan - add this exercise to a workout
- Log - sets, weight and reps
- Progress - history, records and volume
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