Scapula push ups are a great exercise for improving posture, upper body strength, and shoulder mobility. They target the muscles around the scapula, which are often neglected in traditional push up exercises. Here's a step-by-step guide on how to do scapula push ups.
Step 1: Get into a high plank position
Start in a high plank position with your hands shoulder-width apart and your body in a straight line from head to heels. Your feet should be hip-width apart and your toes should be pointed towards the ground.
Step 2: Lower your body towards the ground
Lower your body towards the ground by bending your elbows. Keep your elbows close to your body and your core engaged. Your shoulders should stay away from your ears.
Step 3: Push your shoulder blades apart
At the bottom of the push up, push your shoulder blades apart as if you are trying to touch the walls behind you. This movement will activate the muscles around the scapula and improve your posture.
Step 4: Bring your shoulder blades together
As you push your body up, bring your shoulder blades together as if you are trying to pinch a pencil between them. This movement will further engage the muscles around the scapula and improve your shoulder mobility.
Step 5: Repeat for desired reps
Repeat steps 2-4 for the desired number of reps. Start with 10 reps and gradually increase as you get stronger.
Common mistakes to avoid
Here are some common mistakes to avoid when doing scapula push ups:
- Letting your shoulders hunch up towards your ears
- Flaring your elbows out to the sides
- Letting your lower back sag towards the ground
Benefits of scapula push ups
Scapula push ups offer several benefits, including:
- Improved posture
- Stronger upper body
- Better shoulder mobility
- Reduced risk of shoulder injuries
Conclusion
Scapula push ups are a simple yet effective exercise for improving posture, upper body strength, and shoulder mobility. By following these steps and avoiding common mistakes, you can maximize the benefits of this exercise and take your fitness to the next level.