Scapular Push-Up With Backpack

Description

Place a backpack loaded with the weight indicated by your therapist on your back. Get into a push-up position with your arms straight and both legs supporting you. Without bending your elbows, push your upper back toward the ceiling as if trying to move the backpack away from the floor, then lower slowly, letting your shoulder blades draw together. The movement should come mainly from the shoulders and shoulder blades, not the elbows.

Settings

Equipment

Weight

Positions

Plank

Muscle groups

Scapular protractors

Difficulty

Moderate

Movement

Protraction

Contraction mode

ConcentricEccentric