Scapula push up

Category

Back

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Trapezius, Rhomboids

Secondary muscles

Deltoids, Pectoralis Minor

How to do it

1. Begin in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Keep your feet hip-width apart.
2. Without bending your elbows, squeeze your shoulder blades together, allowing your chest to lower slightly towards the floor.
3. Push your shoulder blades apart, rounding your upper back slightly and lifting your chest away from the floor.
4. Continue to alternate between the retraction and protraction phases for the desired number of repetitions, maintaining a steady and controlled movement.

Form tips

• Breathe steadily, exhaling as you protract and inhaling as you retract your shoulder blades.
• Maintain a straight body line, avoiding any sagging or arching of the back.
• Perform the exercise on a stable, non-slip surface to ensure safety and prevent slipping.