Scapular push-up

Mobilityeasyrepsno equipment

High plank with locked elbows; the chest sinks a few centimetres between the arms as the shoulder blades squeeze together (retraction), then the hands push the floor away so the upper back rounds slightly and the shoulder blades spread (protraction). Only the shoulder blades move.

How to do it

1. High plank: hands flat under the shoulders, arms straight, balls of the feet on the floor, body straight.
2. Keeping the elbows locked, let the chest drop slightly toward the floor by pinching the shoulder blades together (2-5 cm).
3. Push the floor away: the shoulder blades slide apart and the upper back rounds slightly upward.
4. Repeat slowly; hips, legs and head stay in line, no elbow bend at any point.

Muscles worked

pettorali, addominali, dorsali, trapezi

Workouts that use it

• Daily joint prep