03/28/2026
In a plank or a push-up, the shoulders are about 90-degrees from the torso (aka halfway overhead if we flipped it vertically)
When we move our arms overhead, the shoulder blades separate and upwardly rotate away from the spine to achieve full range of motion.
That means that when we start a push up, the shoulder blades shoulder separate about half as much as when we reach fully overhead.
However, we often see the opposite where folks are starting push-ups with their shoulder blades already squeezed together, or never fully separating them at the top of the push up (aka flush to the ribcage instead of jutting out).
We need to achieve some shoulder blade upward rotation at the start and finish of every push up.
Before you even bend your elbows, gently push the floor away to separate the shoulder blades.
Then move through the push-up:
▪️As you lower, the shoulder blades come closer together.
▪️As you press back up, they should separate again at the top.
A common pattern is to drop and squeeze the shoulder blades together throughout the whole movement.
When that happens, the shoulders aren’t in their best mechanical position to handle load and the stress shifts into the shoulder, neck, elbows, and wrists!
Instead, think:
▪️ Set the plank first
▪️ Gently separate the shoulder blades
▪️ Keep the chin neutral
▪️ Find that position again at the top of the next rep
This helps distribute the load across the shoulders, core, and upper body instead of letting everything sink into passive structures!
Better position → better mechanics → better push-ups
Want to move better for life?💙
Schedule your FREE Discovery Call by clicking the link in our bio or by going to OPALMovementTherapy.com/contact-us 📲💻✨
💙 Like if this was helpful
⌨️ Drop a comment or question
🌍 Share with the world
🔽 Save for later
🫶 Follow for more
📲 DM us for a FREE Discovery Call
🌐 OPALMovementTherapy.com
--
