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Instructions
- Place the resistance band across your upper back and loop the ends under your palms.
- Assume a high plank position with hands shoulder-width apart and arms fully extended.
- Keep your body in a straight line from head to heels, engaging your core.
- Retract your shoulder blades by allowing your chest to sink slightly without bending your elbows.
- Protract your shoulder blades by pushing your upper back toward the ceiling.
- Repeat the retraction and protraction motion slowly and with control.
Technical Tips
- Keep arms straight throughout the movement.
- Avoid arching your lower back.
- Focus on the movement of the shoulder blades, not the arms.
- Engage your core for better stability and control.
Breathing Tips
- Inhale as you retract your shoulder blades.
- Exhale as you protract and push your upper back upward.
Medical restrictions
- Shoulder impingement syndrome
- Scapular dyskinesis
- Acute upper back or cervical spine injury
Description
The Banded Scapular Push Up is a focused bodyweight exercise enhanced with resistance bands to improve scapular mobility and upper back stability. This movement isolates the scapular region, encouraging strength and control through retraction and protraction of the shoulder blades. Ideal for injury prevention and shoulder health, it is often used in functional fitness, calisthenics, and rehabilitation programs. The resistance band adds external tension, increasing the challenge during scapular protraction and enhancing neuromuscular activation. By reinforcing the mind-muscle connection in the scapulothoracic area, this exercise supports better posture, improved pushing mechanics, and overall upper body coordination. Whether you're an athlete, fitness enthusiast, or recovering from shoulder issues, the Banded Scapular Push Up is a valuable addition to any routine.