Scapular push-up

In a high plank with straight arms, move only your shoulder blades together and apart to train the muscles around them for more stable shoulders.

How to do it

1. 01Start in a high plank with hands under your shoulders, elbows locked and body straight from head to heels; drop to your knees to make it easier.
2. 02Keeping your arms straight, let your chest sink between your hands so your shoulder blades come together.
3. 03Push the floor away so your shoulder blades spread apart and your upper back rounds slightly.
4. 04Move slowly between the two positions with your elbows straight and your hips and core still.

Common mistakes

• Bending the elbows into a mini push-up — keep your arms locked so only your shoulder blades move.
• Hips sagging or piking — brace your abs and glutes to stay straight.
• Bobbing your head instead of moving the shoulder blades — keep your neck neutral and eyes on the floor.