Beginner 36 min

Scap Pike Knee Ladder

Calories

245 kcal

Equipment

Stability Ball, Push-Up Board, Dip Bar

Intensity

—

Focus

Upper Back, Lower Back, Front Delts, Abs, Hip Flexors

Workout Exercises

Bodyweight Upper Back

Description

A classic bodyweight movement that trains scapular control and upper-back strength by protracting and retracting the shoulder blades while keeping the elbows straight in a high plank.

How to perform

Step 1

Get into a high plank with your hands under your shoulders and your body in a straight line from head to heels. Lock your elbows and brace your abs so your ribcage doesn’t sag. Think about moving only your shoulder blades, not bending your arms.
Step 2

Keep your elbows straight and let your chest move slightly toward the floor by squeezing your shoulder blades together. Stop when your shoulder blades are as far back as you can control without arching your lower back. Maintain a long neck and steady breathing.
Step 3

Press the floor away to spread your shoulder blades apart while keeping your arms straight. Bring your upper back to the neutral plank position without rounding your low back. Pause briefly, then repeat smooth reps.