Scapular Push-Up for BJJ
Scapular push-ups involve protracting and retracting the shoulder blades from a push-up position without bending the arms. This exercise strengthens the serratus anterior, which is critical for proper shoulder blade movement. Healthy scapular mechanics prevent the impingement that plagues many grapplers.
✓ Step-by-Step Instructions
- 1 Set up in a push-up position with arms locked.
- 2 Without bending your arms, let your shoulder blades pinch together.
- 3 Your chest will lower slightly.
- 4 Push your shoulder blades apart by rounding your upper back slightly.
- 5 Your back will round up at the top.
- 6 Continue alternating between protraction and retraction.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds the scapular control that prevents shoulder impingement from the repetitive overhead and reaching movements in grappling. Healthy scapular mechanics are the foundation of shoulder health for grapplers.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Bending the arms
- ⚠ Not achieving full protraction
- ⚠ Only performing retraction
- ⚠ Moving too fast without feeling the scapular movement
🔄 Variations
- → Band scapular protraction
- → Wall scapular push-up
- → Loaded scapular push-up
- → Scapular pull-up
Track Your Scapular Push-Up Progress
Log your injury prevention sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Scapular Push-Up help my BJJ game? ▼
Builds the scapular control that prevents shoulder impingement from the repetitive overhead and reaching movements in grappling. Healthy scapular mechanics are the foundation of shoulder health for grapplers.
What equipment do I need for the Scapular Push-Up? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Scapular Push-Up? ▼
The Scapular Push-Up is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.