How should a proper push-up be performed to maintain scapular control?

How should a proper push-up be performed to maintain scapular control?

• A. Assume plank; retract scapula slightly, lower chest while maintaining neutral spine, press up.
• B. Let shoulders shrug; sink hips.
• C. Keep elbows flared out and drop the head.
• D. Walk hands forward before lowering.

Answer: (A)

Maintaining scapular control in a push-up means keeping the shoulder blades stable and set so the shoulders move as a solid unit, not with the blades flaring, shrugging, or collapsing. Start from a solid plank position and gently set the shoulder blades by pulling them slightly toward the spine (a light retraction). This establishes a stable base for the shoulders. As you lower your body, keep that position—your chest moves toward the floor while the spine stays in a neutral, braced line and the shoulder blades don’t bunch up or wing out. Press back up while maintaining that same scapular setup. This approach keeps the shoulders healthier and allows force to transfer efficiently from the chest and arms through the thorax. In contrast, shrugging the shoulders and letting the hips sag disrupts stability; flaring the elbows and dropping the head can increase joint stress and reduce control; walking the hands forward changes leverage and often promotes less scapular stability.

Maintaining scapular control in a push-up means keeping the shoulder blades stable and set so the shoulders move as a solid unit, not with the blades flaring, shrugging, or collapsing. Start from a solid plank position and gently set the shoulder blades by pulling them slightly toward the spine (a light retraction). This establishes a stable base for the shoulders. As you lower your body, keep that position—your chest moves toward the floor while the spine stays in a neutral, braced line and the shoulder blades don’t bunch up or wing out. Press back up while maintaining that same scapular setup.

This approach keeps the shoulders healthier and allows force to transfer efficiently from the chest and arms through the thorax. In contrast, shrugging the shoulders and letting the hips sag disrupts stability; flaring the elbows and dropping the head can increase joint stress and reduce control; walking the hands forward changes leverage and often promotes less scapular stability.