Movement overview

The Scapula Push Up is an exercise that targets the muscles around the scapula, primarily focusing on the serratus anterior. It enhances shoulder stability and mobility, crucial for athletes and individuals looking to improve their upper body strength and posture.

Step-by-step cues

1. Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
2. Keep your arms straight and engage your core to maintain stability.
3. Without bending your elbows, retract your shoulder blades by squeezing them together, allowing your chest to lower slightly.
4. Protract your shoulder blades by pushing them apart, rounding your upper back and returning to the starting position.
5. Repeat the movement for the desired number of repetitions, maintaining control throughout.

Technical tips

• Focus on the movement of the shoulder blades rather than bending the elbows.
• Keep your core engaged to prevent sagging of the hips or arching of the back.
• Perform the exercise slowly to ensure full range of motion and better muscle activation.
• Maintain a neutral neck position by looking slightly ahead rather than down at your hands.
• Incorporate this exercise into your warm-up routine to activate the serratus anterior before upper body workouts.