Scapula Push-up

The Scapula Push-up is a fantastic exercise that targets the muscles in your upper back, specifically the scapulae. It's a great way to improve posture, strengthen your shoulder girdle, and enhance your overall upper body stability. During a Scapula Push-up, you engage the muscles around your shoulder blades, known as the scapular retractors and elevators. By actively controlling and moving your scapulae, you're able to strengthen the surrounding muscles and maintain proper shoulder alignment. This exercise is ideal for anyone who spends long hours sitting at a desk or has poor posture. Not only does the Scapula Push-up help to correct postural imbalances, but it can also enhance your performance in other exercises like push-ups, bench press, and overhead presses. By strengthening the scapular muscles, you improve your ability to stabilize your shoulders, resulting in improved strength and reduced risk of injury. Incorporating Scapula Push-ups into your workout routine is relatively simple, and they can be done almost anywhere – whether at the gym or in the comfort of your own home. So, if you're looking to improve your posture and build a stronger upper body, add the Scapula Push-up to your exercise repertoire and start reaping the benefits.

Instructions

• Start in a push-up position with your hands placed slightly wider than shoulder-width apart and your body in a straight line from head to toe.
• Keep your core engaged and begin by retracting your shoulder blades, squeezing them together as much as possible.
• Lower your chest towards the floor while keeping your shoulder blades squeezed together.
• Push back up to the starting position by protracting your shoulder blades and pushing through your chest.
• Repeat for the desired number of reps.

Tips & Tricks

• Engage your core throughout the movement to maintain stability
• Focus on retracting and depressing the scapulae during the push-up
• Start with a modified version by performing the exercise on your knees
• Gradually increase the range of motion as you become more comfortable and stronger
• Avoid shrugging your shoulders during the exercise
• Maintain proper alignment of the head, neck, and spine
• Control the descent and ascent of the movement to maximize muscle activation
• Include the scapula push-up as part of a balanced upper body workout routine
• Listen to your body and modify the exercise as needed to avoid any pain or discomfort
• Combine scapula push-ups with other exercises to target different muscle groups and promote overall strength and stability