The scapular push-up is a targeted bodyweight movement designed to enhance shoulder health and stability. Unlike a traditional push-up, this exercise does not involve bending the elbows, focusing instead on isolating the movement of the shoulder blades. It is a fundamental component for building a stable shoulder girdle, which acts as the foundation for all upper-body pressing movements. Mastering control over the shoulder blades improves pressing strength and reduces the risk of common shoulder injuries.
Understanding Scapular Function
The primary purpose of the scapular push-up is to strengthen the muscles that control the shoulder blade (scapula) on the back of the ribcage. This control involves two main opposing actions: movement toward the spine (retraction) and movement away from the spine (protraction). The exercise targets the muscle groups responsible for these motions to improve coordination and strength around the joint.
The movement of pushing the shoulder blades away from the spine and rounding the upper back slightly is called protraction. The main muscle responsible for this forward motion is the serratus anterior, which connects the scapula to the ribs beneath the armpit. Conversely, pulling the shoulder blades together toward the midline of the back is known as retraction. This backward motion is primarily controlled by the rhomboids and the middle part of the trapezius muscle.
By performing the scapular push-up through its full range of motion, you actively work both sets of muscles, improving their ability to stabilize the shoulder. A strong, balanced shoulder girdle is necessary for maintaining proper posture and efficiently transferring force into the arms. Training this precise movement ensures the shoulder blade securely anchors itself against the ribcage, providing a stable platform for arm movement during exercises like bench presses or overhead movements.
Detailed Steps for Proper Execution
To begin, establish a high plank position with your hands placed directly underneath your shoulders and your fingers pointing forward. Your body should form a straight line from head to heels, with feet together or hip-width apart for balance. Actively brace your abdominal muscles and squeeze your glutes to prevent your hips from sagging, maintaining a rigid torso throughout the movement.
The most important cue for this exercise is to keep your elbows completely straight and locked from start to finish, ensuring the arms remain rigid. From this plank position, the movement begins by slowly allowing your chest to sink toward the floor while keeping your arms straight. This lowering phase is the retraction, where you should feel your shoulder blades drawing together toward your spine.
Once you have reached maximum comfortable retraction, immediately reverse the movement by pushing the floor away from you. This pressing phase is the protraction, where you actively drive your shoulder blades apart, pushing your upper back slightly toward the ceiling. The distance your chest moves will be small, as the movement is isolated to the shoulder blades and should not involve bending the arms or arching the lower back.
Focus on a controlled tempo, aiming for a smooth transition between the retraction and protraction phases rather than a quick, jerky motion. Inhale as you lower your chest and retract your shoulder blades, and exhale forcefully as you push away and protract your shoulder blades. Maintaining a neutral head position by keeping your chin slightly tucked will help ensure proper spinal alignment throughout the entire repetition.
Scaling the Exercise
The scapular push-up can be easily modified to match any strength or control level. Individuals new to the exercise or those who struggle to maintain a straight spine in the full plank position should begin with a regressed variation. Performing the movement from a quadruped position, on all fours with your hips over your knees, significantly reduces the load and makes it easier to feel the targeted shoulder blade movement.
Beginner Modifications
A slightly more challenging beginner modification is the kneeling scapular push-up, where the body forms a straight line from the knees to the head. This position increases the percentage of body weight supported by the arms compared to the quadruped position, but allows for better core control than the full plank.
Another excellent regression involves performing the exercise with your hands elevated on a stable surface, such as a bench or a low box. Elevating the hands reduces the angle of the body relative to the floor, decreasing the resistance and making it simpler to master the movement pattern.
Advanced Progression
For those who can perform 10 to 15 perfect repetitions in the standard plank position, there are simple ways to increase the difficulty. One common progression is to use a light resistance band looped around your back and held in your hands. This provides resistance that peaks during the protraction phase, forcing the serratus anterior to work harder. Aim to complete 2 to 3 sets of 10 to 15 repetitions, prioritizing flawless technique.