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Floor Scapula Depression

A calisthenics exercise that targets the scapular muscles through controlled floor-based movements, improving shoulder stability and upper body strength.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Mobility

Difficulty_Level

Beginner

Technique

Lie on your back with arms extended above your chest. Depress your scapulae by pulling your shoulder blades down and back toward the floor. Hold the position briefly, then return to the starting position.

Starting Position

Begin lying on your back with arms extended above your chest and core engaged.

Finishing Position

Return to the starting position with scapulae in neutral position, maintaining control throughout the movement.

Form Cues

Pull shoulder blades down and back, engage your core, maintain control, hold the position

Common Mistakes

Not engaging scapulae, poor form, rushing the movement, lack of control

Progression Tips

Increase hold time, add more repetitions, perform with weight, or progress to hanging variations.

Regression Tips

Reduce hold time, perform assisted movements, or practice basic scapular retraction.

Safety Notes

Stop if you experience pain in the shoulders, neck, or upper back. Maintain proper form to avoid injury. This exercise requires good shoulder mobility and control.