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Standing Scapular Push-Up (Dynamic Flow)
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Standing Scapular Push-Up (Dynamic Flow)

Specification & Key Parameters
4 parameter
Parameter Value Parameter Value
Duration
15 min
Calories
120 KCAL
Level
intermediate
Equipment
None
Groups
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Standing Scapular Push-Up (Dynamic Flow)

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i Instructions

  1. 1. Starting position: Stand facing a wall with palms planted at shoulder width, elbows fully extended and core braced.
  2. 2. Execution: Alternate between full scapular retraction and protraction in a continuous, rhythmic cadence.
  3. 3. Breathing and safety: Keep your elbows locked throughout the entire set – all movement must originate exclusively from the shoulder blades. Keep the neck neutral.

Physiological Impact

4%
Heart Rate Impact
4%
Muscle Load
4%
Fatigue Level
3%
Recovery Rate

Caloric Benchmarking

Running 400 kcal
Cycling 300 kcal
Swimming 500 kcal
Actual exercise 595 kcal
0 kcal 300 kcal 600 kcal
High Intensity

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