The Incline Scapula Push Up is a variation of the traditional push up that targets the muscles of the upper back and shoulders more specifically. This exercise is great for improving shoulder stability and strengthening the muscles that retract and depress the scapulae.
How to perform
To perform the Incline Scapula Push Up, you will need an incline surface such as a bench, step, or sturdy box. Here are the step by step instructions:1. Position yourself facing the incline surface with your hands slightly wider than shoulder-width apart and your feet hip-width apart. Your body should be in a plank position with your hands on the incline surface.
2. Engage your core and brace your abdominal muscles to maintain a straight line from your head to your heels.
3. Lower your chest towards the incline surface by bending your elbows, making sure to keep your elbows close to your sides.
4. As you lower down, focus on retracting and depressing your shoulder blades by pulling them towards your spine and down towards your hips.
5. Pause for a moment at the bottom of the movement, then push yourself back up to the starting position by pushing through your palms and extending your elbows.
6. Repeat for the desired number of repetitions, focusing on maintaining good form and keeping your core engaged throughout the movement.
7. To increase the intensity of the exercise, you can either increase the incline of the surface or perform the exercise on a flat surface for a more challenging variation.
Remember to start with a controlled and manageable incline to ensure proper form and technique. As you get stronger, you can gradually increase the difficulty by adjusting the incline or progressing to a flat surface.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.