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Shoulder · Motor control

Shoulder Stabilization Push-Up

Shoulder stabilization push-up, 3 sets, 8 repetitions, 3-second hold in lowered position

Illustration of the Shoulder Stabilization Push-Up exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Hold: 3 seconds in the lowered position

Description: In a push-up position, slowly lower yourself until your chest is close to the ground, then hold this lowered position for 3 seconds while stabilizing the shoulder. Ensure scapulae are controlled and the trunk remains stable to avoid shoulder movement. Then, return to the starting position while controlling the movement.

Tips: Keep the body well aligned, without arching the back or lifting the hips. Contract the muscles around the shoulder to resist small perturbations and maintain stability.

Progression: Once you master the exercise, gradually increase the hold duration in the lowered position from 3 to 5 seconds.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
none
Starting position
Push-up position, body aligned, scapulae controlled
Clinical goal
Improve motor control and stability of the shoulder
Also known as
shoulder stabilization push-up, scapular control push-up, motor control push-up

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.