Incline Scapula Push-Up
With the hands on a bench and the arms straight, only the shoulder blades move: they pull together, then spread wide as the chest is pushed away.
How to do it
Setup
Hands on a bench shoulder-width, arms straight, feet back so the body is one inclined line.
Steps
- Let the chest sink toward the bench by squeezing the blades together.
- Push the bench away until the blades spread wide around the ribs.
- Keep the elbows locked through both halves.
Common mistakes
Bending the elbows: it becomes a push-up; the arms stay straight. Shrugging toward the ears: the blades move apart and together, not up. Rushing the range: slow reps teach the blades to move.
Breathing
Exhale pushing away, inhale sinking.
