CKC Parascapular Exercises

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CKC Parascapular Exercises


Target Body Part:
Chest, Shoulders

Equipment Needed:
No Equipment

Step 1

Starting Position: Come to a hands and knees position on an exercise mat positioning your knees underneath your hips and the crease of your wrists directly underneath your shoulders. Your fingers should be pointing forward. Stiffen your abdominal muscles to position your spine in a neutral position, avoid any excessive sagging or arching. Engage your core and abdominal muscles. Imagine you are tightening a corset around your waistline.

 

Step 2

Slide your right hand forward, about 6 to 12 inches, to a staggered stance position. Rotate both arms so that your fingers turn inward. Hold this position for 5-10 seconds. Repeat for a total of 2-4 repetitions. Switch hand positions and repeat.

 

Step 3

Exercise Variation:

 

  • Progress to a full push up/plank position.
    • From the plank position with straight elbows, shoulders directly over your wrists, and head in line with your spine, brace your abdominal muscles. Pull the shoulder blades toward your hips. Do not allow the hips to hike up or the low back and ribcage to sag. Keep the legs straight and strong. Your toes are tucked under.
    • Slide your right hand forward, about 6 to 12 inches, to a staggered stance position. Rotate both arms so that your fingers turn inward. Hold this position for 5-10 seconds. Repeat for a total of 2-4 repetitions. Switch hand positions and repeat.

 

  • Progress adding a shoulder drop.
    • From plank position, Slide your right hand forward, about 6 to 12 inches, to a staggered stance position. Lower your left shoulder toward the floor. Hold this position for 5-10 seconds for a total of 2-4 repetitions. Switch hand positions and repeat.
  • American Council on Exercise (ACE) is accredited by the National Commission for Certifying Agencies (NCCA)
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