Also known as: scapular depression, scapular depressions, pbar scapular depression, mini pbar scapular depression
What is Scapula Depression?
Scapula Depression is a low-impact calisthenics move that engages the core and shoulders by driving the scapula downward with straight arms. It trains scapular control and shoulder stability. Difficulty: Easy - suitable for beginners and rehab-focused sessions. Perform slowly with controlled breathing to reduce strain and improve motor control.
Train this exercise in Caliverse
Add it to a workout, follow progressions, and track your calisthenics progress in the app.
How to Do Scapula Depression
- Set up position: Sit with legs extended, position mini PBars under shoulders and grip bars; lock arms and keep elbows straight before starting.
- Engage shoulders: Rotate shoulders into their sockets and squeeze triceps so elbow creases face forward; maintain straight arms to protect joints.
- Drive down: Exhale and press hands downward, actively depressing and slightly protracting the scapula while keeping the core braced.
- Lift hips: Compress your core and lift hips off the floor only as the scapula depresses; keep a neutral neck and straight arms throughout.
- Control descent: Slowly relax back to the start with controlled movement; avoid shrugging or bending elbows and breathe steadily between repetitions.
Muscle Groups
Shoulders, Core
Description
Sit on the floor, with your leg together and extended straight out in front. Position the Pbars underneath your shoulders.Grip the bars and lock your arms. Squeeze the triceps and rotating your shoulders into their sockets so your elbow creases face forwards.
Drive your hands downward, and depress and protract your scapula.
Compress your core, and lift your hips off the floor. Exhale as you press yourself up, squeeze at the top and relax down.
Repeat for repetitions.
Ensure you keep the arms straight.
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of scapula depression?
Scapula Depression builds scapular control, shoulder stability and core engagement, aiding posture and reducing shoulder strain. It supports safer pressing patterns and can help rehabilitation by improving neuromuscular control when performed with correct technique.
What are common mistakes when doing scapula depression?
Common errors include bending the elbows, shrugging the shoulders, rushing the movement, and failing to brace the core. These reduce effectiveness and increase injury risk; keep arms straight, move slowly, and focus on scapular motion and steady breathing.
How can I progress or regress scapula depression?
To regress, perform the movement seated on the floor with a smaller range or use higher bars for assistance. Progress by adding elevated mini PBars, increasing hold time, combining with push movements, or performing on rings for more instability and control demand.