Strength

Scapular Push-Up

by Jace

Trains the shoulder blades to glide on the ribcage through a small, controlled range.

How to do it

  1. Set up in a high plank, or on the knees, or standing against a wall — all three count.
  2. Without bending the elbows, let the chest sink between the shoulder blades.
  3. Push the floor away so the upper back rounds slightly.
  4. Move slowly — the whole range is a few centimetres.
Barbell Bench PressChest · Intermediate · 3 × 8Decline Push-UpChest · Intermediate · 3 × 8Dumbbell Bench PressChest · Intermediate · 3 × 8Dumbbell Floor PressChest · Beginner · 3 × 10Incline Dumbbell PressChest · Beginner · 3 × 10Incline Push-UpChest · Beginner · 3 × 10

In these programs

with Jace

Strength at home, no kit

4 wk · 3×/wk · 20 min/day

  • Home
  • No equipment
  • Beginner
with Kaira

Stand tall

4 wk · 4×/wk · 10 min/day

  • Home
  • No equipment
  • Beginner

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Scapular Push-Up — how to do it, muscles worked · Sport AI