라이브러리로시작 
끝 
운동 라이브러리
Scapula Push-Up
A straight-arm plank drill that moves only the shoulder blades through protraction and retraction, isolating the serratus anterior and scapular control.
가슴맨몸Scapular protraction
주동근
전거근
협응근
능형근승모근코어
장비
맨몸
패턴
Scapular protraction
준비 자세
- 01Set up in a high plank with hands under the shoulders.
- 02Lock the elbows and keep them locked for the entire set.
- 03Form a straight line from head to heels.
- 04Brace the trunk so the hips cannot sag.
수행
- 01Let the chest sink between the shoulder blades as they squeeze together.
- 02Keep the elbows straight while the blades retract.
- 03Push the floor away, spreading the shoulder blades apart.
- 04Finish fully protracted with the upper back slightly rounded, then repeat.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 slow reps in warm-ups or shoulder-health blocks.
- -Pause 1 to 2 seconds in full protraction on each rep.
- -Regress to the incline version if the plank position breaks down.