Scapular Shrug
The Scapular Shrug is a plank exercise that articulates the muscles around the scaps, preparing and strengthening them for the shoulder protraction necessary in handstands and straddle planches.
- Type Of Exercise: Strength
- Muscles: Shoulders, Trapezius, Abdominals
- Difficulty: Beginner
- Equipment: Body Only
Scapular Shrug
![Scapular Shrug 1 Scapular Shrug Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/Scap_Shrugs-1.jpg)
![Scapular Shrug 2 Scapular Shrug End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/Scap_Shrugs-2.jpg)
![Scapular Shrug 3 Scapular Shrug](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/08/scap-shrug.jpg)
- Begin scapular shrugs in a plank.
- Without allowing your elbows to bend, descend by pinching your shoulder blades all the way together (retract) and ascend by spreading them apart (protract).
- Be sure you keep your glutes and abs engaged to prevent your back from sagging as you retract and protract for reps.
- Your goal is to isolate the movement to your shoulder blades and keep the rest of your body still.
![Scapular Shrug 4 Forearm Plank](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/sPL_PE2_-_3.jpg)
- Exercise: Forearm Plank
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Abdominals
- Difficulty: Beginner
- Equipment: Body Only
![Scapular Shrug 5 Plank](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/sPL_PE3_-_3.jpg)
- Exercise: Plank
- Type of Exercise: TYPE
- Muscles: Shoulders, Trapezius, Abdominals
- Difficulty: Beginner
- Equipment: Body Only