#Scapular Pushup

The scapular push up targets two critical for shoulder health muscle groups, serratus anterior and rhomboids. Start in a plank position and keep your arms completely straight. The movement must come from your scapula, not your elbows. Push your shoulder blades apart raising your rib cage toward the ceiling. This activates your serratus anterior, which wraps around your ribcage and stabilizes your shoulder blades. Now squeeze your shoulder blades together, letting your chest sink between them. This moves your rhomboids between elongated and shortened positions. Most people have rhomboids stuck in one spot from sitting and training through the full range builds strength at every length. Perform 10 to 15 controlled reps and your shoulders will thank you #pushup

Scapular Push Ups - add them to your daily routine and thank us later 😉 BENEFITS: Improved shoulder stability Reduced risk of injury Better posture Reduced shoulder pain Better joint mobility Improved upper body strength Fixed winged scapula How to execute this stretch? Standard - Start with your hands on the floor and push up into a plank position. While keeping your arms straight, retract your shoulder blades together. Pause, then protract your shoulder blades away from each other. Modified - same as standard, but start on your hands and knees and not in a plank position. You’re basically doing a push up only using your shoulders! Repeat daily 10-15 reps. Up to sets as you get stronger. #letsgo #scapularpushup #stretching #optimalwellness

Here’s 3 push-up mistakes to avoid & some context as to when you’d want to use scapular protraction! . Shout out @nee_tristan for the opening stitched video, @muscleandmotion for the amazing anatomy graphics!

Best Cues For A Wall Scapular Push Up 📌 If you try to do pushups… 🎯 Regress the movement pattern down to a Supine Serratus Punch. Once you have the movement down, come back to this exercise If you feel it in your upper traps… 🎯 “Keep a long neck”. Shrug your shoulders up, then do the complete opposite of that motion If you have trouble finding a neutral spine… 🎯 take a intentional exhale to stack ribs over pelvis Save this for your next training day! #holisticpainsolutions #physicaltherapy

Scapular push-ups train the muscles that control shoulder blade stability. Keep your arms straight and move only through the scapula. Push them apart to activate the serratus anterior, then squeeze together to load the rhomboids through full range. #shoulderhealth #posture #strength #stretching #synermuscle

اسکپولار پوش آپ این حرکت یکی از تمرینات کلیدی برای تقویت و پایداری عضلات کتف و شانه است که در بهبود عملکرد حرکات بالاتنه و پیشگیری از آسیب‌ها نقش مهمی داره. عضلات هدف شامل ذوزنقه‌ای، رومبوئید، سراتوس قدامی و بخش‌هایی از عضله دلتوئید میشن. ✅ فواید: افزایش قدرت و کنترل شانه‌ها تقویت عضلات کمکی برای حرکات فشار و کشش جلوگیری از آسیب‌های شانه و بهبود پایداری ⏱ تمپو پیشنهادی: 2 ثانیه پایین رفتن، 1 ثانیه توقف، و 2 ثانیه بالا اومدن. با کنترل کامل هر تکرار رو انجام بدین. 📋 برنامه پیشنهادی: 3-4 ست با 10-12 تکرار رو می‌تونین به عنوان بخشی از گرم‌کردن یا تمرین بالاتنه قرار بدین. 🎯 برای کسب نتایج بهتر و دستیابی به اهداف تمرینی خاص، برنامه‌های تخصصی و دوره‌های آموزشی ما رو در سایت ببینید. برای شروع، لینک در بیو رو چک کنین یا به ما دایرکت بدین. 💪🏼 #CrossFit #ScapularPushUp #StrengthTraining #scappushups

The scapular push up has some incredible benefits, but most don’t know how to maximize them. Here’s what you need to know 💪🏼✅ Want a comprehensive program that fixes shoulder pain and mobility? Check out my No B.S. Guide to Shoulder Health! It has both mobility and strengthening exercises in it that are simple, yet progressed over multiple phases of the program to ensure maximal benefits. Link in bio! Credit to @anatomy.of.motion for the visuals!

⚙️ Comment “Stability” for a scapula stability workout + PDF 👉🏻 Here are 4 exercises to strengthen the posterior chain (back side) of our Upper Body, especially those little muscles responsible for healthy shoulders & proper scapular movement. ⚠️ Muscles don’t turn ON and OFF as simple as this visual. In all 4 exercises all 4 muscles mentioned (and many more) are activated to a certain degree. They all share many things, but here are the key differences: 1. Prone Y- Raises – The scapula in this position starts in an upwardly rotated position. This puts the body in an optimal position to target the lower traps which are involved in both scapular upward rotation & scapular depression. 🎯 Lower Traps. 2. Prone W-Raises – The scapula is in a relatively downwardly rotated position and the movement favors a deeper retraction. This allows more activation of the rhomboid muscle group, which is involved in scapular downward rotation & retraction. 🎯 Rhomboids. 3. Prone End Range Cuban Rotations – This exercise focuses heavily on the motion of external rotation in the end range of motion. The external rotator group includes the two muscles: teres minor and infraspinatus. The importance of training these muscles can’t be stressed enough. While this range of motion might not be available for everyone, it is a motion that can be regressed with either a bench or some level of elevation. 🎯 Rotator Cuff External Rotators. 4. Prone T-Raises – While all the fibers of your traps are being activated, the middle traps are accomplishing most of the movement. This is also the position to optimally target the motion of horizontal abduction, which makes it great for rear delt development. 🎯 Rear Delts & Middle Traps. 🪐 I recommend to pick 1-2 of these, focus on them and switch them after a few weeks. 🪐 High reps tend to work best here. 8-15r of each for 2-4 sets at the end of training is a good place to start. You can also perform holds on the end range of 20-60sec. 1-3x per week. 🔥 Black Friday EXTENDED until tomorrow midnight. 🔐 $180/year — locked in forever. 60% OFF. 👽 Every program + Hand Balancing System + 100+ bonuses. 🎁 Link in bio. Last chance. With love, Gabo

Scapula Push-Ups. 💬What is this? It’s an exercise called ‘scapula push-ups’ that focuses on improving scapular protraction by strengthening the Serratus anterior and Pec minor. 💬Do we all need this? There is not a single exercise I can think of that we ALL need. Deadlifts come pretty close, but I would never make a statement such as “everyone needs X” movement. If you hear a coach saying that, run away. 💬Who is it for? Scapula push-ups have many applications. Strengthening the Serratus anterior can greatly improve scapular stability, benefiting most upper body movements, including both pushing and pulling exercises. However, push movements will particularly benefit from it. In addition to building stability, it will also improve scapular mobility, which is a weak point for many. 💬When should I do this? You can do 1-2 sets before your upper body workouts as a warm-up or 2-4 sets at the end for conditioning. Once or twice a week is enough for most people, but in some specific cases, 3 to 4 times per week is can be beneficial. 💬What variations? The exercise shown is performed in the elbow plank, which also works on core stability and is very common among calisthenics athletes, especially those aiming to improve skills like the Planche. To reduce the intensity, you can perform it in a kneeling elbow plank. Alternatively, it can be done in the quadruped position or plank on arms. 💬Mine doesn’t look like yours. My back barely moves, what’s the issue? There is no “issue”. We all have a different level of scapular mobility, and for most people, the range will be very small. You want some movement, but definitely not as much as mine. I have hypermobility, which makes it appear that way, but it’s usually more of a “problem” than a benefit. I am actually not properly using the serratus, and my scapula is not staying flat on the rib cage. This is a bit more complicated and beyond the scope of this post, but trust me, you don’t want it to look like mine ;) 👉 Learn this exercise in detail in our FREE beginner’s Calisthenics guide in the SM App on Day 2 - Scapula Movements! Any additional questions below! Appreciate you being here. With Love, Gabo

Mention your friends who like push-ups 🙌🔥🔥 . . . #pushup #tutorial #variations #shoulders #triceps #chest #biceps #calisthenics #movement #learn #information #reels #viral #trending #fitness #motivation #streetworkout #calisthenicsmovement

The Scapula Push Up is a fundamental movement skill that builds the foundation in shoulder stability and whole body coordination to facilitate other upper body movements without insults in regard your alignment and posture. Pressing with the scapula in a variety of different arm positions is important preparatory work for more complex movements. This is day 15 of my 90 day challenge to post a movement video to YouTube every day. Let me know if you have any requests! #movementismedicine #functionaltraining #movementculture #naturalmovement #movnat #bodyweighttraining #calisthenicstraining #pushupchallenge #scapularstability

✨ Serratus Push Ups ✨ ✨ Aka push up+ or scapular push ups 🧐While this exercise looks dangerous for the shoulder, it’s quite safe & commonly used in the rehab setting to strengthen the serratus anterior. ✍🏽 the serratus anterior (boxers muscle) protracts & upwardly rotates the scapula. If it’s weak, there’s a good chance it shows v is scapular winging 📚 research suggests this exercise has one of the highest activations of the serratus with no increase risk in injuring other shoulder structures. 📝 Keep the elbows locked out, & practice only moving from the shoulder blades. #serratusanterior #boxersmuscle #pushupplus #serratuspushup #shoulderworkout #shoulderhealth #scapula #rotatorcuff #scapularstability