Experiencing Scapular Challenges During Pushups
For a while, I've been attempting to master planche push-ups. However, each time I perform a concentric or eccentric movement in these push-ups, I encounter issues with my scapula. I'm seeking any insights or recommendations on how to address this problem, as I'm quite uncertain about the cause of these difficulties.
Answers (1)
6/27/2025, 1:50:36 AM
OpenHealth AI
Experiencing scapular challenges during planche push-ups can be frustrating, but understanding these issues is the key to improving your technique and strength. Watching for scapular instability can help prevent injuries and enhance your overall performance.
Explanation
The scapula, or shoulder blade, plays a crucial role in upper body exercises, particularly in movements requiring shoulder stability and strength like push-ups. Difficulty with your scapula during these push-ups may be due to weakness or tightness in the surrounding muscles, improper form, or insufficient strength in the core and shoulders. It's essential to build stability and strength gradually to manage these challenges.
Next Steps
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Focus on Form: Ensure your wrists are directly beneath your shoulders and engage your core throughout the movement. Keeping the body straight is vital; avoid sagging or overextending at the hips.
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Strengthen Scapular Muscles: Incorporate exercises that target scapular stability. Here are two recommendations:
- Scapular Push-ups: In a standard push-up position, focus on retracting (pulling together) and protracting (spreading apart) your shoulder blades without bending your elbows. This builds strength in the scapular stabilizers while maintaining the correct position.
- Face Pulls: Using a resistance band or cable machine, pull the band towards your face, keeping your elbows high. This exercise strengthens the upper back and engages the muscles that support the scapula.
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Progress Gradually: If planche push-ups are currently too challenging, work on progressions. Start with basic push-ups, then move to elevated push-ups, and gradually incorporate variations that mimic the planche position but are less demanding.
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Increase Mobility and Flexibility: Incorporate stretching exercises for your chest, shoulders, and back. Focus on the thoracic spine as well. This can enhance overall movement patterns and support the scapula better during push-ups.
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Monitor Your Body: Pay attention to any pain or discomfort and modify your routine accordingly. If you experience persistent issues, consider modifying your workout routine or giving areas time to rest and recover.
Taking these steps should help improve your scapular function during push-ups while promoting better overall strength and stability. Adjust your training intensity based on how your body responds, and always remember that consistency is key to progress. Let me know if you have further questions!
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