#Scapular Pushups

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

Scapular protraction can be a valuable tool for strengthening the serratus anterior and enhancing overall scapular conditioning. But does that mean you must always protract during push-ups? Not necessarily. ➤ For hypertrophy (muscle mass), keeping your scapulae neutral at the top is generally more effective. You will waste energy for more reps. You don’t see people protracting at the top of a bench press. ➤ For strength (pushing heavy loads), a neutral scapula is also your best bet for maximizing power output. ➤ For endurance (high-rep push-ups), attempting to protract on every rep when cranking out 50+ push-ups is impractical — and likely unsustainable. 🧠Final thoughts… If adding protraction feels good or aligns with your goals — like building a stronger planche — then by all means, go for it! Just remember, it’s not essential. It’s not an all-or-nothing game. You don’t have to pick between full protraction or strictly neutral scapulae. Exploring the middle ground — a light protraction — can be surprisingly effective in many cases. Find the best way FOR YOU! That’s all for now! If you have questions or want me to expand on any points, drop them below 👽 Keep growing. Keep learning. Keep improving. With love, Gabo #saturnomovement #calisthenics #pushups #tutorial #streetworkout #scapula

Scapular push-ups are one of my favorite drills for a strong arm balance/inversion practice to build strong and stable shoulders. It’s not a big movement or actual “push-up”, instead focus on moving just your shoulder blades. Protraction or spreading apart and retraction think of pinching together. Start in table then progress to plank, and add more reps! #yogadrills #yogateacher #scapularpushups #protractionretraction #shoulderstability #homepractice #wilmingtonyoga #ncyoga #ilm #drillsforskills

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!

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

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!

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

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

Scapula stability. Been sharing this exercise (Prone Y-Raises) several times for the past 3 years (that’s how much I love it), but have never actually shared how to perform it correctly. Here is the most important key points: ✅ Arms in a Y position. ✅ Elbows fully straight. ✅ Shoulders fully extra-rotated. ✅ Scapula depressions (shoulders down) ✅ Lifts up, hold for 2 sec, and repeat for reps. 👉 The reason for the rotation of the shoulders is to involve the rotator cuff and improve shoulder and scapula stability. Think of the thumb pointing upwards. There is a tendency to loose this as we raise the arms. Fight it. 👉 The reason for scapula depression is engagement of the lower traps. Can also be done with scapula elevation for other purposes tho. 👉 Slight bent of the arms won’t kill you, but keeping them fully straight makes it more effective for emphasizing the muscles around the scapula. 👉 I do 2-3x 2/3x per week at the end of my workouts for 10-15 reps + 10 hold on the last rep. This could change based on your goals. Hope this helps! Any questions below. With Love, Gabo

💥 Fix Posture & Strengthen Your Serratus with Push-Up Plus 💥 ❌ Rounded shoulders? Scapular winging? Poor posture from too much sitting or pressing? The Push-Up Plus targets your serratus anterior—a key muscle that stabilizes your shoulder blades and keeps your upper body moving smoothly and pain-free. Why the Push-Up Plus Works: 🎯 Activates the Serratus Anterior – This underrated muscle prevents scapular winging and supports strong overhead motion. ⚡ Improves Shoulder Blade Control – Smooth scapular movement = less pain, better mobility, and stronger lifts. 💪 Corrects Postural Imbalances – Retrains proper mechanics, especially for those stuck in forward-head or hunched positions. ✅ Start in a push-up position (on knees or toes) ✅ Perform a push-up, then at the top, push even further by protracting the shoulder blades ✅ Focus on keeping arms straight during the "plus" phase ✅ Perform 2–3 sets of 10–15 reps, controlled and smooth 🔥 Pro Tip: Feel that extra reach at the top—that’s where the serratus gets lit up 🔥 💡 Great for warm-ups, rehab, or adding control to your upper body days. Don’t skip it! 💥 ✅ Want to learn how to fix your shoulder pain for life? DM me the word “SHOULDER” and you will get a free shoulder pain fix demo! ⁉️ Join our Facebook group “NTS Shoulder Pain Relief Method” for more exclusive instructional videos on how to defeat shoulder pain! You can connect with me directly on this page, and get our FREE shoulder guide!!  ⬇️⬇️⬇️ #PushUpPlus #SerratusActivation #ShoulderStability #PostureFix #ScapularControl #PainFreePerformance #ShoulderMobility #BulletproofShoulders #TrainSmartMoveBetter #UpperBodyStability

Scapular push up bodyweight exercise ที่ดีมากๆ ท่าหนึ่ง ทำที่บ้านก็ได้ ช่วยสร้างความแข็งแรง มั่นคงให้กล้ามเนื้อรอบหัวไหล่และสะบัก ✅เพิ่ม mobility & stability ให้หัวไหล่ ✅ใช้เป็นท่า warm up สำหรับวันที่เล่น upper body ✅ช่วยปรับ posture ✅ช่วยลดความเสี่ยงบาดเจ็บ คอ บ่าไหล่ ทั้งในการใช้ชีวิตประจำตัว การออกกำลังกายหรือเล่นกีฬา ✅ท่าฝึกพื้นฐานสำหรับคนที่ฝึกโยคะ พิลาทีส สาย calisthenics สายยกเวท นักกีฬา เพื่อสร้างความมั่นคงของ upper body ต่อยอดไปยังท่ายากต่างๆ Enjoy movement 🫶🏻 สนใจเทรนด้วยกันตัวต่อตัว DM / Line มี แอด @ movewithnada #shouldermobility #mobility #posture #scapularpushups #movement #สะบักจม #upperbodyworkout #yoga #fitnesstips #calisthenics #funtionalfitness #สุขภาพดีเริ่มที่ตัวเรา #ออกกำลังกายที่บ้าน #ปวดไหล่ #movewithnada

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