Scapula Push-Up
From a high plank with straight arms, the chest sinks between the shoulder blades and is then pushed up until they spread; the push-up's range is in the blades alone.
How to do it
Setup
High plank, hands under the shoulders, arms straight, body in one line.
Steps
- Let the chest sink by pinching the shoulder blades together.
- Push the floor away until the upper back rounds slightly and the blades spread.
- Keep the arms and the hips still the whole time.
Common mistakes
Elbows bending to fake the range: they stay locked. Hips sagging with the chest: only the upper back moves. Head dropping toward the floor: neck in line with the spine.
Breathing
Exhale pushing away, inhale sinking.
