Demonstration video
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Get my programHow to do the scapular push up to downward dog
Instructions
- Start in a high plank position with hands under shoulders and core engaged.
- Lower your chest slightly while retracting your shoulder blades for a scapular push up.
- Push through your hands to protract the shoulder blades and return to starting plank.
- Lift hips up and back into Downward Dog, forming an inverted V shape.
- Hold briefly, then return to plank to repeat the sequence.
Technical Tips
- Keep elbows straight during the scapular push up to isolate shoulder blades.
- Engage core and avoid sagging hips when returning to plank.
- Press heels towards the floor in Downward Dog for optimal stretch.
Breathing Tips
- Inhale as you lower into the scapular push up.
- Exhale as you push back to plank and transition to Downward Dog.
- Breathe steadily while holding Downward Dog.
Medical restrictions
- Shoulder injuries
- Wrist pain or carpal tunnel syndrome
- Severe lower back pain
Description
The Scapular Push Up to Downdog is an effective bodyweight exercise that combines scapular mobility strengthening with a dynamic stretch for the posterior chain. This movement starts with a scapular push up to enhance shoulder blade control and stability, essential for shoulder health and performance in pressing movements. Transitioning into Downward Dog engages the shoulders further while simultaneously stretching the hamstrings, calves, and lower back, promoting flexibility and reducing tightness from prolonged sitting. Ideal for beginners and athletes alike, this exercise improves shoulder protraction and retraction strength while integrating a full-body mobility component. Incorporating Scapular Push Up to Downdog into your routine supports better posture, enhances pressing mechanics, and prepares the upper body for more demanding compound lifts. It is widely used in calisthenics, yoga, CrossFit, and functional training sessions to develop control, coordination, and overall shoulder health efficiently.
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Description
The Scapular Push Up to Downdog is an effective bodyweight exercise that combines scapular mobility strengthening with a dynamic stretch for the posterior chain. This movement starts with a scapular push up to enhance shoulder blade control and stability, essential for shoulder health and performance in pressing movements. Transitioning into Downward Dog engages the shoulders further while simultaneously stretching the hamstrings, calves, and lower back, promoting flexibility and reducing tightness from prolonged sitting. Ideal for beginners and athletes alike, this exercise improves shoulder protraction and retraction strength while integrating a full-body mobility component. Incorporating Scapular Push Up to Downdog into your routine supports better posture, enhances pressing mechanics, and prepares the upper body for more demanding compound lifts. It is widely used in calisthenics, yoga, CrossFit, and functional training sessions to develop control, coordination, and overall shoulder health efficiently.
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