Scapular Push-Up
Strengthen your shoulders & improve posture. Focus on controlled scapular movement for stability & a stronger upper back.
Muscle Groups
Primary
Secondary
Instructions
1. Begin in a standard push-up position with your hands slightly wider than shoulder-width apart, your arms extended, and your body forming a straight line from your head to your heels.
2. Engage your core and keep your back flat.
3. Lower your body towards the floor by bending your elbows and keep your body rigid.
4. Push through your hands to raise your body back to the starting position. This completes one push-up.
5. Once at the top of the push-up, go a step further by pushing your upper back towards the ceiling, rounding it slightly. Keep your arms straight as you press up, which engages the serratus anterior—a small yet important muscle group for shoulder stability.
6. Hold the 'plus' position for a moment, then return your upper back to a flat, neutral position.
7. Continue with the next repetition, performing a push-up followed by the 'plus' motion.
Repeat for the desired number of sets and repetitions, ensuring to maintain proper form throughout the exercise to maximize efficiency and reduce the risk of injury.
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