Pushups for Stronger Shoulder Blades

The shoulder blades, or scapulae, and all the myriad of muscles attached to these floating bones in your upper back, are critical links in the kinetic chain from the waist through the shoulders, up to the neck and down to the fingertips. If your scaps misfire, a domino effect of problems soon follows.

When looking to strengthen this area, people should look for exercises that emphasize lower trapezius and serratus-anterior activation while diminishing upper-trapezius activation and promoting normal scapular motion. They should also incorporate exercises that promote core and lumbopelvic stability and appropriate spinal mobility, including mimicking daily or sport-specific activities.

If all this kinesiology jargon makes your head spin, don’t panic. There are quite a few exercises that fit the bill, like Double- and Single-Arm Rows, Double- and Single-Lat Pull Downs, Incline Press and Reverse Fly Diagonals. But if you want to make it simple, you need look no further than the tried and true Pushup.

Whether it be standing in the corner of a room with one hand placed chest height on the walls, hands placed on a bench with legs extended, the “half” pushup position with bent knees, or stretched out in a full plank, pushups check off all the boxes when it comes to strengthening the shoulder blade area while adding stabilization and core strengthening elements.

The best way to ensure a full range or scapular motion while doing your pushups is to extend your arms entirely so your shoulder blades “pull apart” when you push away from the wall/bench/floor, and squeeze your shoulder blades together while bending your elbows when lowering your body towards the wall/bench/floor.

Remember the key to a strong pushup is placement. Hands shoulder distance apart and shoulders dropped back away from the ears. Neck extended and head in line with the spine. Abs contracted to protect the low back and keep pelvis aligned. Feet/knees together or hip distance apart. And Breathe!

Now push up, up and away!

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