Standing Scapular Press
A good exercise for practicing scapular control and activating the serratus anterior without equipment.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand upright with your feet hip-width apart and brace your core.
- 02
Raise your straight arms forward or slightly out to the sides to about shoulder height, keeping your elbows locked and using only your body weight.
- 03
Push your shoulder blades forward and slightly down so that your thoracic spine rounds slightly and your upper arms seem to lengthen; feel the contraction of your serratus anterior.
- 04
Controlledly return your shoulder blades to a neutral position without bending your elbows or arching your lower back.
How to get started at the gym
§ 03 · SisuLiftStanding Scapular Press 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
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 04 · TipsKeep your shoulders away from your ears and perform the movement only by moving your shoulder blades, without bending your elbows. Exhale as you push and maintain core tension so your rib cage does not lift too much.
A good exercise for practicing scapular control and activating the serratus anterior without equipment.
More exercises: Back
§ 05 · Same muscles
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