Eccentryx / Exercise Atlas / recovery
Scapular push-up
High plank, elbows locked, ribs down, hands under shoulders.
Muscles
- Primary
- serratus
- Supporting
- shoulder blades, abs
Mechanics
- Pattern
- scapular protraction
- Equipment
- bodyweight
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Shoulder blades glide around ribs without bending elbows.
- Progression
- Add pauses at full reach before adding reps.
- Regression
- Move to wall or bench if plank position breaks.
Watch for
- Sagging hips
- Turning it into a full push-up
Substitutions
- Wall scap push-up
- Serratus punch
- Bear plank protraction