Scapular Push-Up
Quick Information
Category
Balance & Stability
Difficulty
Beginner
Equipment
Mat
Primary muscle group
Serratus Anterior
Secondary muscle groups
Pectoralis Minor, Trunk
Movement pattern
Scapular Protraction
Training goal
Injury Resilience
Sport
General Athletic Development, Volleyball, Baseball, Tennis, Hockey
Overview
Purpose. Build serratus anterior strength and scapular protraction control.
How it fits the system. A beginner-level scapular protraction entry in the Balance & Stability section, programmed to develop injury resilience. Related work in the library: Side-Lying External Rotation and Scapular Pull-Up.
Primary muscles
Serratus Anterior
Secondary muscles
Pectoralis Minor, Trunk
Movement pattern
Scapular Protraction
Equipment
Mat
Difficulty
Beginner
How to Perform
- Set up in a push-up or quadruped position with the arms straight.
- Brace the trunk so the hips do not move.
- Keeping the elbows locked, let the chest sink slightly between the shoulder blades.
- Then push the floor away so the upper back rounds and the blades spread.
- Pause at the top for a second.
- Repeat for the prescribed reps.
Coaching Cues
- Keep the elbows straight the whole time.
- Move only the shoulder blades.
- Push the floor away hard at the top.
Common Mistakes
- Bending the elbows.
- Letting the hips move up and down.
- Rushing so the movement disappears.
Progressions & Regressions
Progressions
Perform from a push-up position or elevate the feet.
Regressions
Perform from a quadruped position on the knees.
When to Use It
When to use
In warm-ups and shoulder health work.
When not to use
With wrist pain in the loaded position.
Programming
2 to 3 sets of 10 to 15 reps.
Popular
Popular Articles
