Description of the Scapula Push Up

The Scapula Push Up, also known as the Scapular Push Up or Scapular Retraction and Protraction, is a strength and mobility exercise designed to target the muscles surrounding the scapulae (shoulder blades). This exercise involves maintaining a push-up position while focusing on the movement of the shoulder blades, retracting (squeezing together) and protracting (moving apart) them without bending the elbows. The Scapula Push Up is particularly beneficial for improving shoulder stability, enhancing upper body strength, and increasing scapular mobility.

Refer to the demonstration video above for detailed instructions on how to perform the Scapula Push Up.

Muscles Activated During the Scapula Push Up

The primary muscles targeted during the Scapula Push Up include the muscles of the shoulder girdle and upper back. These include:

1. Serratus Anterior:

   • Engaged during the protraction phase to move the shoulder blades away from the spine.
   • Function: Scapular protraction and upward rotation.

2. Rhomboids (Rhomboid Major and Minor):

   • Engaged during the retraction phase to squeeze the shoulder blades together.
   • Function: Scapular retraction and downward rotation.

3. Trapezius (Upper, Middle, and Lower Fibers):

   • The trapezius muscles help stabilize the shoulder blades and assist in both retraction and protraction.
   • Function: Scapular elevation, retraction, and depression.

4. Pectoralis Minor:

   • Assists in scapular protraction.
   • Function: Scapular protraction and downward rotation.

5. Levator Scapulae:

   • Helps in elevating and stabilizing the scapulae.
   • Function: Scapular elevation and downward rotation.

6. Core Muscles (Rectus Abdominis, Obliques, Transversus Abdominis):

   • Engaged to maintain a stable plank position throughout the exercise.
   • Function: Trunk stabilization and control.

Benefits of the Scapula Push Up

1. Improves Scapular Mobility: Regularly performing this exercise helps increase the mobility and function of the shoulder blades.
2. Enhances Shoulder Stability: Strengthening the muscles around the scapulae improves overall shoulder stability, reducing the risk of injury.
3. Strengthens Upper Body Muscles: Engaging the upper back and shoulder muscles helps build strength in these areas.
4. Increases Postural Awareness: This exercise promotes better posture by enhancing the function and coordination of the scapular muscles.
5. Reduces Shoulder Pain: Strengthening and mobilizing the scapular muscles can help alleviate shoulder pain and discomfort.
6. Versatile and Adaptable: The Scapula Push Up can be easily incorporated into various fitness routines and modified to suit different fitness levels.

Tips for Optimal Performance

1. Maintain Proper Form: Ensure your movements are controlled and deliberate, keeping your core engaged and back straight throughout the exercise.
2. Use Gentle Movements: Focus on the quality of the scapular movement rather than the quantity, avoiding any jerky motions.
3. Breathe Properly: Inhale as you retract your shoulder blades and exhale as you protract them.
4. Keep Elbows Straight: Maintain straight elbows to isolate the movement of the scapulae.
5. Engage Your Core: Keep your core muscles engaged to maintain a stable plank position throughout the exercise.
6. Focus on the Scapulae: Ensure that the movement is originating from the shoulder blades, not the arms or shoulders.

Contraindications and Cautions

While the Scapula Push Up is generally safe, it is important to approach it with common sense and heed the following cautions:

1. Avoid Exercising When in Pain: Do not perform this exercise if you are experiencing severe pain or if you have an acute injury in the shoulders or upper back. Always seek professional medical advice before starting or continuing with exercises if you have any concerns.
2. Start with a Light Resistance: Begin with body weight and focus on the movement before progressing to more challenging variations or added resistance.
3. Listen to Your Body: Pay attention to how your body feels during and after the exercise. If you experience any discomfort, stop immediately and consult a healthcare provider.
4. Seek Professional Guidance: If you are new to this exercise or have any health conditions, consider consulting a physical therapist or fitness professional to ensure you are performing the exercise correctly and safely.

Disclaimer

The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition or exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

References

1. American Council on Exercise. (n.d.). Upper Body Strengthening Exercises.
2. Healthline. (2021). Scapular Push-Up: Benefits and How to Do It. 
3. National Academy of Sports Medicine. (2021). Shoulder Stability Training Exercises. 
4. Mayo Clinic. (2021). Exercises for Upper Body Strength. 
5. Cleveland Clinic. (2021). Benefits of Strengthening Exercises for the Upper Body.