MOVEMENTUpper body · press
Press while allowing the shoulder blade to participate.
See it. Then coach it.
Read the chart · hips + shoulder blades
Scapula means shoulder blade. Flexion closes a joint angle; extension opens it. Protraction carries the shoulder blade around the ribs; retraction brings it toward the spine.
Hips / pelvis Hold the hips near extension to support the inclined trunk. The body line is controlled, with natural spinal curves.
Scapula / arms Hands stay fixed as the scapulae rest around the ribs. Arm support requires active shoulder-girdle control.
Hips / pelvis Hip angle stays relatively steady while the trunk approaches the bench. A sag or pike changes the task.
Scapula / arms Elbows flex and the scapulae generally move toward the spine relative to the press position. Their three-dimensional motion varies with hand and arm position.
Hips / pelvis Maintain the hip and trunk relationship as the body moves away from the bench.
Scapula / arms Elbows extend and the scapulae protract around the ribs. Let them move instead of holding a constant squeeze.
These are typical movement descriptions for the variation shown. A visible landmark does not reveal exact joint motion or establish a diagnosis. Use the chart to explain the task, then compare control and repeatability.
In a push-up or free-standing press, the upper arm moves forward/across the torso and the elbow extends. The scapula can protract around the ribs. A bench supports and constrains scapular motion differently.
Setup reference: the MWK Stacking Guide
Read rib-cage position alongside the shoulder blade. Reaching at the end of a push-up is different from forcing a maximal round-back position.
Adjust the incline to set loading and range.
Use a lighter starting option for learning scapular travel.
Explore a single-arm press with a stable stance.
Use in the horizontal pressing slot. Match the intended effort before replacing a bench press; the variations are not load-equivalent.
For an initial comparison, change one feature and preserve the planned training volume where practical. Adjust load to the new variation; the same weight can represent a different demand.
Shrugging or trunk movement can be task-dependent. Adjust when the athlete cannot control the intended movement or symptoms increase; do not pin the blades down throughout every press.
Repeat the same incline and hand spacing. Compare controlled repetitions, shoulder comfort, and whether the torso stays organized.
An immediate change is feedback, not proof of a correction. Check repeatability and the athlete’s response at the next session.
Baseline / task:
One change:
Immediate response:
Next-session response:
Movement education for coaches and athletes. These are general teaching examples, not an individualized rehabilitation plan. Stop a trial that produces new or worsening symptoms. MWK interpretation is labeled separately from the joint-action description.
Study basis: the supplied Week 9 lower-body exercise-selection notes, Week 10 upper-body exercise-selection notes, and MWK Scapular Mechanics & Reaches. Summarized for practical teaching; exercise responses vary by person and task.
Further reading: Scapular kinematics during a traditional push-up. The chart is a practical teaching summary for the pictured variation.