Scapula Push-Up

Setup

1. 01Set up in a high plank with hands under the shoulders.
2. 02Lock the elbows and keep them locked for the entire set.
3. 03Form a straight line from head to heels.
4. 04Brace the trunk so the hips cannot sag.

Execution

1. 01Let the chest sink between the shoulder blades as they squeeze together.
2. 02Keep the elbows straight while the blades retract.
3. 03Push the floor away, spreading the shoulder blades apart.
4. 04Finish fully protracted with the upper back slightly rounded, then repeat.

Checkpoints

• -Elbows stay locked; all motion comes from the shoulder blades.
• -The range is small but deliberate at both ends.
• -Hips and lower back stay still through the rep.
• -The neck stays long, not shrugged.

Common mistakes

• -Bending the elbows and turning it into a mini push-up.
• -Sagging the hips as the chest drops.
• -Rushing reps and skipping the end ranges.
• -Shrugging the shoulders toward the ears instead of protracting.