Skapulärer Liegestütz

So führst du sie aus

1. 1Preparation and positioning. Set up in a high-plank position with the hands under or slightly outside the shoulders and the fingers spread. Use knees on the floor if a full-foot version prevents precise scapular control.
2. 2Starting position. Keep the elbows extended but not forcibly hyperextended, and hold the trunk in one controlled line. Begin with the shoulder blades gently retracted or neutral without bending the elbows.
3. 3Scapular protraction phase. Press the floor away and allow the shoulder blades to glide around the ribcage until the upper back broadens. The elbows stay straight and the pelvis remains quiet.
4. 4End position. Pause in the controlled protracted position without shrugging the shoulders toward the ears or pushing the chest downward. The movement is small at the elbows because the exercise is not a conventional push-up.
5. 5Scapular retraction phase. Reverse the movement by allowing the shoulder blades to move toward one another while the arms remain straight. Do not drop the trunk between the shoulders or arch the low back.
6. 6Breathing and bracing. Breathe continuously and keep moderate trunk tension so the scapulae, not the pelvis, create the visible movement. Avoid holding the breath to force a larger range.
7. 7Valid repetition. Count one repetition when the shoulder blades move through controlled protraction and retraction with no elbow flexion or extension and no meaningful trunk rotation. This straight-arm standard distinguishes the exercise from Push-up Plus.

Häufige Fehler

• Bending the elbows

  Korrektur: Lock the movement at the elbow and make the shoulder blades create the small forward-and-back motion.

• Moving the pelvis instead of the scapulae

  Korrektur: Brace the trunk and keep the hips level while the upper back broadens and narrows.

• Shrugging instead of protracting

  Korrektur: Press the floor away and glide the shoulder blades around the ribcage without elevating the shoulders.

• Forcing retraction

  Korrektur: Use a small, comfortable range and stop before the chest drops or the anterior shoulder is pulled forward.

Sicherheit

• Handgelenke und Schultern bleiben in einer geschlossenen Stützposition; nutz eine Wand, eine Erhöhung oder Griffe, wenn die Position am Boden nicht vertragen wird.
• Erzwing keine maximale Retraktion oder Protraktion der Schulterblätter; der nutzbare Bewegungsumfang ist der kontrollierte und symptomfreie, nicht der größte sichtbare Ausschlag.
• Bekannte Schulterinstabilität, akute Schulterbeschwerden oder neurologische Veränderungen erfordern eine individuelle Abklärung, bevor diese Position belastet wird.
• Dieser Eintrag ersetzt bewusst nicht `Liegestütz Plus`: Der Liegestütz Plus enthält Beugung und Streckung im Ellbogen, während dieser Eintrag ausschließlich eine Schulterblattbewegung am gestreckten Arm nutzt.

Progressionen & Alternativen

• RegressionWall Scapular Push-up— Reduce the supported bodyweight while learning to separate scapular movement from elbow movement.
• ProgressionLiegestütz Plus— Add a complete push-up cycle plus the protraction phase; it is a more demanding related exercise, not a synonym for the straight-arm drill.
• AlternativeSerratus Punch— Train a scalable serratus-focused reaching action when floor-based closed-chain support is not preferred.