Demo & instructions
Scapular Push-Up
Also known as: Scap Push-Up, Push-Up Plus
Instructions
A straight-arm drill in the push-up position where only your shoulder blades move, sliding together and then spreading apart. It builds awareness and control of the shoulder blades for pressing work.
- Movement
- Mobility
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–15 reps
Setup
- 1Set up in a tall push-up position with hands under your shoulders and arms locked straight.
- 2Squeeze your glutes and brace lightly so your body forms one line. Drop to your knees if holding the full position is too tiring.
Execution
- 1Keeping the elbows straight, let your chest sink a few centimetres so the shoulder blades glide toward each other.
- 2Press the floor away and spread the shoulder blades apart until your upper back feels broad and slightly rounded.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
