Target Body Part: Upper back postural muscles surrounding the scapula
- Primary Muscles: Serratus Anterior
- Secondary Muscles: Rectus Abdominus, Erector Spinae, Chest, Triceps as stabilizers.
Equipment Needed: Mat or carpeted floor
Performance Points:
- Start in a plank position with arms straight under shoulders and toes touching the floor.
- Maintain neutral spine, shoulders back and down (not shrugged), head looking toward the floor in line with torso.
- Keeping abdominals engaged, arms remain straight; allow your chest to sink towards the floor as far as you can, push back up to starting position.
- This is a very small, controlled movement.
COACH’S KEY: DO NOT let your lower back cave or allow your neck to come forward.
Reps/Sets:
- Add a scapular push-up into your warm-up prior to upper body training and/or on rest days. Build up slowly to 2-3 sets of 8-12 repetitions.
- This movement is not intended to be heavy loaded or taken to failure. Your own body weight is plenty of resistance and you can increase difficultly by elevating your feet.
- Complete quality repetitions without sacrificing technique.
Modifications:
- Beginner: Standing, hands against wall.
- Intermediate: On the floor, knees bents in modified push-up position.
- Advanced: On the floor, straight-arm plank position and toes touching floor. For more of a challenge, elevate feet onto a ball or bench.
This exercise is just one of many bodyweight exercises, which are beneficial as you typically do not require the use of outside machines and equipment, therefore can be performed at home or any open area in a gym. Additionally, they are helpful for both strengthening various muscle groups and also for honing and sculpting your muscles.
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