Foundational Movement: Scapular Push-Ups & Pull-Ups
The Scapula (or Scap if you're cool), is highly involved in a TON of calisthenics exercises. You'll hear "Protract the scapula!" all over the place, but what does that mean?
In a nutshell, pushing the shoulder blades away from the spine, with your arms reached out in front of you is scapular protraction.
The Scapula Push-Up trains protraction deliberately.
Retraction on the other hand is pulling the shoulder blades towards the spine, this can be accomplished with the scapular pull-up.
Key Insight (+ Longevity Tip): Shoulder Health
Your shoulder joint isn’t designed to move in isolation — the scapula and humerus move together. When doing push-ups, pull-ups, or handstands, let the shoulder blades glide naturally.
- Avoid “pinning” them unnaturally — that locks tension and limits healthy movement.
- Focus on smooth scapular motion throughout reps.
Shoulder pass throughs are also a simple and effective way for maintaining shoulder and rotator cuff health. You can perform these with either a pole or a band.
Coach ChazFounder, THENICS LAB