Videos
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
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.
What muscles does the Banded Scapular Push Up target?
The Banded Scapular Push Up primarily targets the back muscles, especially the serratus anterior, with secondary engagement of the rhomboids and front deltoids.
Is the Banded Scapular Push Up good for shoulder stability?
Yes, this exercise significantly improves shoulder stability by training the scapular muscles through controlled retraction and protraction.
Do I need a resistance band for scapular push ups?
While not required, a resistance band adds beneficial external load that increases difficulty and enhances muscle engagement.
Can beginners do the Banded Scapular Push Up?
Beginners should start with bodyweight scapular push ups before progressing to the banded version for better control and technique.
How many reps of Banded Scapular Push Ups should I do?
Start with 2–3 sets of 10–12 controlled repetitions, focusing on quality over quantity to build scapular strength and control.