TRX Scapular Push Up
A suspension training exercise that isolates shoulder blade movement to improve scapular stability and shoulder health. It strengthens the serratus anterior and rhomboids while challenging core stability in a plank position.
Iridium categorizes this exercise as low-fatigue accessory work, often programming it to accumulate volume for the rhomboids and core when your 7-day history indicates heavy upper-body loading.
Form Cues
- Keep your arms completely straight with elbows locked throughout the set
- Squeeze your glutes and brace your core to maintain a rigid plank
- Protract your shoulder blades by pushing your upper back toward the ceiling
- Retract your shoulder blades by pinching them together slowly
- Keep your neck neutral and gaze slightly forward on the floor
- Don't bend your elbows to lower yourself like a standard push-up
- Don't let your lower back sag or hips drop
- Don't shrug your shoulders up toward your ears
- Don't use momentum to bounce in and out of the movement
- Don't allow your head to jut forward
Common Mistakes
- Bending the elbows
- Sagging at the hips
- Shrugging shoulders
- Rushing the tempo
- Holding breath
Muscles Worked
This exercise primarily targets the serratus anterior, rhomboids, and middle trapezius, which are critical for healthy shoulder mechanics and posture. Secondarily, it engages the entire core musculature and anterior deltoids to stabilize the body against the instability of the TRX straps.
Primary
Secondary
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