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Scapula Push-up

Exercise Profile

Body PartChest
EquipmentBody weight
Primary MusclesSerratus Anterior
Secondary MusclesTrapezius Middle Fibers
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Introduction to the Scapula Push-up

The Scapula Push-up is a beneficial exercise that primarily targets the muscles around the shoulder blades, improving scapular stability and mobility. It's ideal for athletes, fitness enthusiasts, and individuals who spend long hours at a desk, as it can help correct posture and prevent shoulder injuries. Performing this exercise can enhance upper body strength, contribute to better posture, and aid in the overall performance of other upper body movements.

Performing the: A Step-by-Step Tutorial Scapula Push-up

  • Keeping your arms straight and your body in a straight line, let your shoulder blades come together, lowering your chest slightly towards the ground.
  • Push your shoulder blades apart, pushing your chest up and away from the ground, returning to the initial position. This completes one rep.
  • Ensure your core remains engaged and your back remains straight throughout the exercise.
  • Repeat this process for your desired number of repetitions.

Tips for Performing Scapula Push-up

  • Core Engagement: Engage your core muscles throughout the exercise. This not only helps to maintain the correct form but also protects your lower back from potential strain - a common mistake many people make during scapula push-ups.
  • Controlled Movement: The movement in a scapula push-up comes from the shoulder blades moving apart and together, not from the bending of the elbows. Avoid the mistake of doing a standard push-up. Instead, keep your arms straight, lower your body by allowing your shoulder blades to come together, and then push back up by spreading your shoulder blades apart.
  • Focus on Quality, Not Quantity: It is better to do fewer reps with good form than many reps with

Scapula Push-up FAQs

Can beginners do the Scapula Push-up?

Yes, beginners can do the Scapula Push-up exercise, but it's important to start slowly and ensure proper form to avoid injury. This exercise primarily targets the muscles around the scapula (shoulder blades) and can help improve shoulder stability and posture. For beginners, it can be done on the knees instead of the toes to reduce difficulty. As with any new exercise, if you feel any pain or discomfort, stop immediately and consult with a fitness professional.

What are common variations of the Scapula Push-up?

  • The Decline Scapula Push-up: This variation is performed on a decline surface, increasing the intensity of the exercise and targeting the muscles from a different angle.
  • The One-Arm Scapula Push-up: This variation involves performing the push-up with one arm, which increases the challenge and helps improve balance and core strength.
  • The Scapula Push-up with Resistance Bands: This variation involves using resistance bands to increase the difficulty of the exercise, providing a greater challenge to the muscles.
  • The Scapula Push-up on a Stability Ball: This variation is performed with your hands on a stability ball, which helps improve balance and engages the core muscles more intensely.

What are good complementing exercises for the Scapula Push-up?

  • Dumbbell Row: This exercise complements the Scapula Push-up by targeting the same muscle groups, the rhomboids and trapezius muscles in the upper back, but in a pulling motion, providing a balanced workout.
  • Pike Push-up: This exercise complements the Scapula Push-up by focusing on the same area, the upper body, but it also incorporates more of the deltoids and upper chest, providing a more comprehensive upper body workout.

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