Procaryote
Shoulder · Motor control

Scapular Push-Ups

Scapular push-up, 3 sets, 10 repetitions, slow and controlled movement

Illustration of the Scapular Push-Ups exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: Slow and controlled movement

Description: Assume a push-up position with arms extended, then without bending the elbows, bring your shoulder blades together by squeezing them, then move them apart by spreading them. Perform this movement slowly to ensure proper shoulder mobilization.

Tips: Keep your body straight and avoid arching your back. Focus solely on the movement of the shoulder blades without bending the elbows.

Progression: Gradually increase the number of repetitions or slow down the tempo further to enhance motor control.

At a glance

Goal
Motor control
Level
Beginner
Equipment
none
Starting position
Push-up position, arms extended, body straight
Clinical goal
Improve shoulder motor control
Also known as
scapular push-ups, retrait d'omoplates en pompe, scapular mobilization

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.