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Do your shoulder blades wing or stick off of your back when you do push-ups? We see people do scapular push-ups to strengthen their SerratusAnterior and Rhomboid muscles, but they often shrug their shoulders and also bend their elbows like they are doing a full push up.
The scapular pushup should be a very small motion where you focus on keeping your shoulders away from your ears and do not bend the elbows. If doing these on the ground is too difficult, do them on an incline up against a table, chair, weight bench, or box.
If you find it is still difficult to do these without bending your elbows, then practice this shoulder blade movement on your forearms/elbows.
Focus on really reaching your spine to the ceiling and imagining your shoulder blades wrapping around your rib cage as you press your body away from the ground. HOLD that top position to strengthen the serratus anterior and rhomboids. Do 10-20 Repetitions with a 5-second hold at the top. Make sure to do these with good form, so if you find yourself struggling, then do 2 repetitions with a 5 second hold and take a break!
Anatomy Art by Ashley Kay Art / ashleykayart
Written by Andrew Dettelbach
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