Exercise Database

Scapular Push Up

Course: PHRE 3045 – Sports Injuries Movement Pattern: Press | horizontal Target: Serratus Synergist(s): Pec Minor, Transverse Abdominus
Exercise ID: 36663
Regressions: Push Up Progressions:

Equipment: Body Weight, Dowel
Description:
  1. Using a dowel establish a neutral spine/head and shoulder hand width starting position for a push-up.  Make sure the feet are also shoulder width apart and you are on either your toes or knees.
  2. While keeping the core engaged and maintaining perfect spinal/head posture lower to the starting position (chin to floor) in a slow and controlled manner.  Allow the elbows to flair up to 30 degrees (whatever feels most comfortable).  Keep hands fairly straight in front allowing only slight positional adjustment based on wrist comfort.  Keep hands under shoulders.
  3. As you descend the scapulae will adduct/retract.  You should be a full retraction at the bottom of the movement.
  4. As you push upwards gradually allow your scapulae to abduct/protract.  You should be a full protraction at the top of the movement.  You will be in neutral scapular position during mid-phase.
  5. Do not lose your neutral pelvis/spine/head position during the movement despite the scapular positions.  This takes a very strong and coordinated intrinsic core musculature.
Common Error(s): Sagging lower back | Inappropriate momentum
Spotting: Mirror Client Level


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