The Perfect Scapula Push-Up!

Scapula stability is one of the most important attributes to be developed for bodyweight training.

Scapula Push-Ups is a fantastic exercise to work on the Serratus anterior and Pec Minor.

By moving from retraction to full protraction we will be building scapula mobility, stability, and strength in their maximum ranges of motion.

Variations from total beginner to advanced are also included in this short video.

We hope you find it valuable!

With Love,
- The SM Team
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🤸🏽‍♂️ 𝘼𝙘𝙘𝙚𝙨𝙨 𝙖𝙡𝙡 𝙤𝙪𝙧 𝙋𝙧𝙤𝙜𝙧𝙖𝙢𝙨 & 𝙇𝙚𝙘𝙩𝙪𝙧𝙚𝙨 𝙞𝙣 𝘾𝙖𝙡𝙞𝙨𝙩𝙝𝙚𝙣𝙞𝙘𝙨, 𝙔𝙤𝙜𝙖, 𝙃𝙖𝙣𝙙-𝘽𝙖𝙡𝙖𝙣𝙘𝙞𝙣𝙜, 𝙈𝙤𝙗𝙞𝙡𝙞𝙩𝙮 & 𝙁𝙡𝙚𝙭𝙞𝙗𝙞𝙡𝙞𝙩𝙮...

📱𝙁𝙤𝙡𝙡𝙤𝙬 𝙤𝙪𝙧 𝘿𝙖𝙮 -𝙩𝙤 -𝘿𝙖𝙮 𝙤𝙣 𝙎𝙤𝙘𝙞𝙖𝙡

👕 𝘾𝙝𝙚𝙘𝙠 𝙎𝙈 𝘼𝙥𝙥𝙖𝙧𝙚𝙡, 𝙔𝙤𝙜𝙖 & 𝘾𝙖𝙡𝙞𝙨𝙩𝙝𝙚𝙣𝙞𝙘𝙨 𝙀𝙦𝙪𝙞𝙥𝙢𝙚𝙣𝙩

🎵 𝙇𝙞𝙨𝙩𝙚𝙣 𝙩𝙤 𝙊𝙪𝙧 𝙈𝙪𝙨𝙞𝙘
(𝘈𝘭𝘭 𝘰𝘶𝘳 𝘮𝘶𝘴𝘪𝘤 𝘪𝘴 𝘧𝘳𝘦𝘦 𝘢𝘵 𝘛𝘩𝘦 𝘚𝘔 𝘈𝘤𝘢𝘥𝘦𝘮𝘺)

📩 𝘾𝙤𝙣𝙩𝙖𝙘𝙩 𝙛𝙤𝙧 𝘽𝙪𝙨𝙞𝙣𝙚𝙨𝙨 𝙄𝙣𝙦𝙪𝙞𝙧𝙞𝙚𝙨

[SaturnoMovement]

📲 Download the NEW ‘𝐒𝐚𝐭𝐮𝐫𝐧𝐨 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭’ APP on PlayStore or AppStore.

More about this post...👇

Family! 💙 Do you incorporate scapula work in your training? 😁

Next Main Video will be a Follow Along routine to work on the stability of the our scapula for bodyweight training!

Stay tuned ;)

With Love,
- The SM Team


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🍀CONGRATS 'darko damjanovic' 🍀

Your comment got randomly selected on last week's @/short video which means...

🎁 You've WON FREE ACCESS to the SM Academy for 3 months.


Welcome to the @/smfam 🪐🙌✨

Much love,

- The SM Team

[sldenn]

I legit just need to keep watching this over and over.

[wenhe]

I JUST started training for hand stand yesterday. Following your other lengthy yet super helpful video’s steps. This is so timely! Lucky!

[sldenn]

Yo! This is EXACTLY what I I want to like this video a million times! THANK YOU SO MUCH!!

[sincityquinn]

This worked better than any stretch I tried. And i tried a lot. It was instant relief. I’ll have to add this to my workout routine.

[davidzwigl]

They look so clean when you do them🙌🏻🙌🏻❤️

[joebovovitch]

Excellent excersise for scapular health

[sarvahrayner]

I’ve been waiting for a video on this exact exercise after seeing one of your crew doing it in an instagram short! Thank you for this!!! Much love from Australia. 🤍

[edge]

I always feel like I'm hunching, shrugging and/or jutting my head forward in the extended position. I need to do more of these, but I never know if I'm actually doing them correctly.

[tigs]

This is an amazing amount of info for a #short! How to, what not to do, and progression. All in 1 minute!

[HimanshuSharma-oyss]

A healthy and stable scapula is not supposed to move this way. By the looks of it, the muscles that attach to the lateral side of your scapula (the outer rim of this triangular bone) are stronger than the muscles on the inner side (L.scapulae, Rhomboids, etc.)- despite having a muscular build.

In the long run it can create a chain of muscle weaknesses.

For instance, you are keeping your chest in an excessively concave position instead of opening up, which is evident by rounded shoulders during the pushup stance- this reveals excessive tension in the chest and front of the shoulders.

A Scapula is not built to move horizontally, instead, it mimics the motion of how a bird unfurls its wings.

Pull ups or Lat pull downs are appropriate and preferred exercises for strengthening the muscles that attach to the scapula. Think of it as a part of the shoulders and the hands, not the back; because that's what it has evolved to stabilize.

If you still want to perform a 'Scapula' pushup, then try another variation in which the scapulae are together throughout the pushup- This opens up the chest, relaxes the tight shoulders, and strengthens those inner muscles that attach the scapula to the spine.

[coachangelap.wilson]

Calisthenics proper bodygym👏from beginners to performance...the perfect way to keep your body mobility and flexibility prolonged to the longest age you menat to live.❤

[dorsafsahli]

You are amazing guys, thank you for this valuable content !!

[bmejia]

Saturno you keep making progress man. Thank you Cheers!

[darioalfredoatochevela]

This is perfect for my shoulder stability!

[daniilborgantsoev]

Damn I love these short cuts so efficient 💪🏼

[marcosdarritchon]

Excellent and quality content. Cheer up!

[sldenn]

Rewatched it again today! 🥰 remains epic!

[igorljuboja]

Quality over quantity - beautifully put. :)
In my opinion, it is a great exercise for a good warmup.
It does not require a lot of skill and if the tempo is slower, it can really fire you up. :D

When will we have the pleasure to see the appearance of the Shaman?
I still go back to your video - Type of coaches - for a 'ritual laugh'. :D

[grega]

Good that video is short so i can have on rewatch till i get it. These small muscles are pain in the as.. but benefitial. Mybe im wrong but it helps release my neck pain👍