Videos
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
What muscles do I target with Scapular Push Up to Downward Dog?
The Scapular Push Up to Downward Dog primarily targets your shoulders and back while engaging secondary muscles such as lats, rhomboids, serratus anterior, front and rear deltoids, lower back, and hamstrings for stability and mobility benefits.
Is Scapular Push Up to Downward Dog good for beginners?
Yes, Scapular Push Up to Downward Dog is suitable for beginners as it builds shoulder stability and mobility progressively without equipment, while improving flexibility in the posterior chain.
Can I include Scapular Push Up to Downward Dog in my warm-up routine?
Absolutely. Including Scapular Push Up to Downward Dog in your warm-up routine helps activate your shoulders and back muscles while mobilising your hamstrings and calves for a full-body preparation before strength training.
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.