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Straight-Arm Push-Ups

Straight-Arm Push-Ups Are the Warmup Move You Didn't Know You Needed

Whether you're lifting big weights or prepping for a plank challenge, you need to warm up your shoulder joints. We like combining scarecrow, which lubricates the socket joint, with these straight-arm push-ups (also known as scapular push-ups). This push-up variation opens up the complicated shoulder joint and readies it for all kinds of workouts. Plus, the straight-arm push-up is great for training the upper body to work with a stabilized core.

Straight-Arm Push-Up

  • Start in a traditional plank position with your hands directly under your shoulders and your feet hip-distance apart.
  • Exhale and press your shoulder blades apart; your upper back will rise toward the ceiling.
  • Keeping your core braced and your arms straight, inhale and allow your shoulder blades to slide toward each other. Then repeat.
  • The range of motion of this exercise is small and concentrated. Perform the movement slowly and smoothly.

Do two sets of eight to 10 reps.

Image Source: POPSUGAR Photography / Kyle Hartman
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