Quadruped Scapular Push Ups
The Quadruped Scapular Push-up is an exercise that mainly trains the muscles around the shoulder blades. You start in a hands-and-knees position and move your shoulder blades together and apart on purpose, without bending your arms. This controlled movement helps improve the stability and mobility of the shoulder blades.
A similar exercise is the Scapula Rows, which trains the opposing muscles of the movement.
Quadruped Scapular Push Ups - the correct execution
- Begin in a quadruped stance
- Shoulders are above the wrists
- Your knees are under your hips
- Tilt your pelvis back
- Pull your shoulder blades together at the back and lower your chest towards the floor
- Push out of your arms and pull your shoulder blades apart
- Arms remain extended throughout
The exercise Quadruped Scapular Push Ups is intended to be used as a warm up, technique, mobility exercise.
Which muscles are trained by Quadruped Scapular Push Ups?
Primary trained muscles for Quadruped Scapular Push Ups
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Serratus Anterior - The serratus anterior muscle, also known as the anterior serratus muscle, is a muscle that runs along the sides of the ribs and attaches to the inside of the shoulder blade. It helps move the shoulder blade forward and outward and fix it against the chest wall. This is particularly important for movements such as bringing the arm forward or lifting the arm overhead. The serratus anterior muscle also plays a crucial role in stabilizing the shoulder during pushing or striking actions.
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Similar exercises to Quadruped Scapular Push Ups
Scapular Push Ups with parallettes
Scapular Push-ups, also known as shoulder blade push-ups, are an exercise that specifically strengthens the shoulders and the serratus anterior. The arms stay straight while you control the movement of your shoulder blades, pulling them together and pushing them apart. This exercise enhances the stability and mobility of the shoulder blades. Scapular Push-ups are a great addition to regular push-ups, especially if you have issues with shoulder activation. They are also popular in planche training as they help train the technique of shoulder girdle protraction.
Scapular Pull Ups
Scapular pull-ups strengthen the muscles around the shoulder blades and improve their control and activation. You hang from a pull-up bar and pull the shoulder blades down and together without bending the arms. This movement primarily activates the muscles of the upper back and shoulders and serves as an excellent preparatory exercise for pull-ups, as it helps maintain shoulder stability.
Scapular Row with gym rings
Scapular Rows, also known as Shoulder Blade Rows, strengthen the upper back, especially the muscles around the shoulder blades. In this exercise, you first spread the shoulder blades apart (scapular protraction) and then bring them back together (scapular retraction).
This exercise promotes precise shoulder blade coordination and provides a solid foundation for other rowing exercises.
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