Scapular Push-Up
Improves shoulder blade control and posture
ShouldersBeginnerStrengthPush
At a glance
| Muscles worked | Primary: Scapular stabilizers |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~25 kcal |
| Equipment | None needed |
How to do it
- Step 1: Start in high plank position
- Step 2: Protract shoulder blades (push apart)
- Step 3: Return to neutral position
- Step 4: Keep arms straight
- Step 5: Repeat
Coaching tips
Benefits
Improves shoulder blade control and posture
Common mistakes
Bending elbows
Make it harder
Add regular push-ups
Make it easier
Wall version
Breathing
Exhale when protracting
Build a workout with this exercise
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Beginner · 3 sets × 10-12 each directionGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.