Scapula Push-up
The Scapula Push-up develops scapular control and serratus anterior function without performing an actual push-up.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Assume a high plank with your body weight, placing your palms under your shoulders, keeping your elbows straight, and bracing your core.
- 02
Lower your shoulder blades in a controlled manner by pulling them together and down, allowing your chest to move toward the floor without bending your elbows.
- 03
Push the floor away and move your shoulder blades forward so that your upper back rounds slightly and your chest rises, while maintaining core tension and keeping your hips still.
- 04
Move rhythmically back and forth through your shoulder blades, keeping your neck neutral throughout the set.
How to get started at the gym
§ 03 · SisuLiftScapula Push-up is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep your elbows locked and let the movement come only from your shoulder blades. Avoid arching your lower back by keeping your core braced and your glutes lightly engaged.
The Scapula Push-up develops scapular control and serratus anterior function without performing an actual push-up.
More exercises: Chest
§ 05 · Same muscles
Ready to start?
Your next personal record is waiting.
No commitment. No card. 14 days, and you decide yourself if it fits.