The Scapula Push-Up is an exercise that targets the muscles of the upper back and shoulders, particularly the scapula stabilizers. This exercise helps improve shoulder stability and mobility, as well as strengthens the muscles that support proper posture.
How to perform
To perform a Scapula Push-Up, follow these steps:1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
2. Keeping your arms straight, push your shoulder blades apart (protracting them) by spreading your shoulders away from each other.
3. Then, pull your shoulder blades together (retracting them) by squeezing your shoulder blades towards each other.
4. Repeat this protraction and retraction motion for the desired number of repetitions.
5. Make sure to keep your core engaged and avoid arching your back or allowing your hips to sag.
6. Focus on controlling the movement with your shoulder blades and not just moving your arms.
The Scapula Push-Up can be performed as part of a warm-up or a strength training routine for the upper body. It is a great exercise to improve shoulder mobility and stability, as well as strengthen the muscles of the upper back.
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.