Scapula Pushups
Starting Posture
Start in a plank position with shoulders directly over hands and feet hip-width apart.
How to Exercise
Lower your chest towards the floor by bending your elbows, while keeping your body in a straight line. As you press back up, focus on protracting and retracting your shoulder blades.
Breath Control
Inhale as you lower down and exhale as you push back up.
Common errors
Common errors include not fully extending the arms at the top of the movement and allowing the hips to sag.
Weights
No weights required for this bodyweight exercise.
Grips
Maintain a neutral grip with hands directly under shoulders.
Variations
To progress the exercise, try performing on an incline or adding a pushup at the top of the movement.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Make sure to keep your core engaged throughout the movement to maintain proper alignment. Work on full range of motion and focus on shoulder blade control.
Cautions
Avoid overarching or sagging your back during the exercise. If you experience any shoulder pain, stop immediately.