How To Perform The Band-Resisted Scapular Pushup

At The Body Blueprint believe that every person should be able to perform a band-resisted scapular pushup (BRSP) with ease and grace. For those unfamiliar with this exercise, it is an upper body strength training move which uses resistance bands to target the muscles of your shoulders and triceps while also activating your serratus anterior muscle.

This exercise can help improve posture and alleviate shoulder pain caused by conditions such as thoracic outlet syndrome, shoulder impingement syndrome or scapular winging due its ability to strengthen the upper back muscles and promote upward rotation of the rib cage. As you hold the band in one hand while performing this exercise from a plank position, you will feel your body being pulled taut like a bowstring as you raise your arms upwards in external rotation before returning them slowly down again – all in perfect harmony! So take yourself out of any ordinary routine today and experience for yourself why our customers are raving about this unique form of arm care!

Visualize yourself performing this exercise with grace and strength as you hold the band securely in your hands while inhaling deeply into your rib cage – that’s what I’m talking about!

Instructions:

• To start off with the Band-Resisted Scapular Pushup, begin in the standard starting position of a push up. Place your hands slightly wider than shoulder width apart and ensure that your spine, neck, and head are all in aligned and held in a straight posture.

• Next, grab an elastic resistance band and loop it around your arms just above the elbows. Pull the band until there is tension in order to increase resistance for the exercise.

• Bend your knees if needed and brace your core; you want to ensure that your body remains still throughout the exercise so focus on keeping your torso, hips, and legs in a straight line.

• Bend your elbows until they reach 90 degrees while keeping them close to the body and lower your chest towards the floor. You should feel a slight stretch in your shoulders at this point. This is the starting position of the BRSP.

• Once you are in the starting position, maintain a tight core and slowly press your arms up while pulling the band to activate the serratus anterior. Be sure to squeeze your shoulder blades together at the top of the motion and do not allow any “winging” (abnormal outward rotation) of either shoulder blade.

• Move slowly, controlling the movements, and focus on engaging your shoulder blades in order to increase activation of the serratus anterior. Hold this position for 5 seconds, while maintaining tension on the band, then slowly lower back down to starting position.

• This is one rep. Complete 3 sets of 10 reps of the BRSP.

• Remember to relax the band at the top of each rep, as this will help promote proper scapular movement and motor control.

• Make sure to focus on technique over speed or weight when performing these pushups; it is best to start light and progress slowly when adding resistance in order to prevent injury and muscle imbalances.

• When finished, be sure to stretch the upper trapezius and pec minor muscles in order to increase range of motion in your shoulders as well as perform other strengthening exercises such as wall slides, stability ball chest press and resistance band rows to improve shoulder strength.

The BRSP is a unique exercise designed to specifically target and improve scapular dyskinesis and muscular imbalances found in those who suffer from upper back pain. This challenging exercise combines a resistance band chest press with shoulder external rotation, serratus anterior activation, and scapular retraction – all designed to aid in improving your posture, reduce the risk of shoulder impingement, and help activate the important muscles involved in upper back health.

Q: Are there any variations or alternatives?

A: Indeed, there are a number of alternative exercises which can be used in lieu of the BRSP. Options such as resistance band rows, weighted pushups, band assisted push ups, band pull- apart’s and isometric bench presses are all viable options to add variety to your program. In addition, manual therapy and physical therapy exercises can be employed to bolster the benefits of this exercise, with bodyweight movements such as wall slides and thoracic spine mobility drills also recommended.

Q: What are the benefits of performing this exercise?

A: The BRSP is an incredibly effective way to improve scapular dyskinesis, reduce upper back pain, and improve posture. Research conducted by NISMAT found that it was possible to increase muscular activity ratios and isometric strength of up to 40% MVC when compared to a control group, whilst also helping to decrease shoulder impingement.

Q: What advice do you have for those looking to perform this exercise?

A: For optimal results, I advise that you begin slowly with these pushups and pay close attention to proper form. Remember to keep your elbows close to your body and be aware of any pain or discomfort that arises during the movement – if so, it is best to stop and consult with a physical therapist. Finally, make sure to rest between each set and take the time to listen to your body’s cues. With consistency and patience, you should be able to feel the benefits of this exercise over time!