ClapMove · clapmove.com
Exercise handout — move better, feel better.
Scapular Push-Up
In plank position, only move shoulder blades - no arm bending. Builds scapular control.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
12
Reps / Time
30 sec
Rest
2 up / 2 down
Tempo
Step-by-Step Guide
Set up
- Get in plank position on hands
- Arms straight, hands under shoulders
- Body in straight line
No image for this step. Follow the written instruction.
Step 1 of 5
Keep arms completely straight throughout
No image for this step. Follow the written instruction.
Step 2 of 5
Let your body sink so shoulder blades pinch together
No image for this step. Follow the written instruction.
Step 3 of 5
Then push floor away to spread shoulder blades apart
No image for this step. Follow the written instruction.
Step 4 of 5
Your body moves up and down a small amount
No image for this step. Follow the written instruction.
Step 5 of 5
Only movement is from shoulder blades
Breathing
- Breathe out as you push up
- Breathe in as you lower
Form Cues
- Arms stay straight
- Move from shoulder blades only
- Small range of motion
- Keep core tight
Common Mistakes to Avoid
- Bending elbows
- Hips sagging
- Moving too much
- Not engaging shoulder blades
Safety Information
Focus on shoulder blade movement. Great foundation exercise.
Progressions
Hold each position longer
Regressions
Do from knees or against wall
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.