Also known as: scapular depressions, scapular push-ups, plank scapular depressions, scapular control plank

What is Shoulder depressions?

Shoulder depressions are a bodyweight shoulder mobility drill done from a high plank that isolates scapular movement. It primarily targets the shoulder girdle and scapular depressors, improving stability and posture. Difficulty: easy - suitable for beginners and injury-prevention work.

How to Do Shoulder depressions

  1. Start plank: Set up a high plank with hands under shoulders, arms straight, legs extended, core braced and neck neutral. Avoid sagging hips.
  2. Permit elevation: Keep elbows locked while allowing your shoulder blades to rise slightly toward your ears, do not bend the elbows or thrust the ribcage.
  3. Drive shoulders down: Actively push your shoulders down and away from the ears by depressing the scapulae while maintaining a tight core and straight arms.
  4. Control the range: Lower your chest only slightly through shoulder movement, keeping all motion at the scapulae and preventing elbow bending or hip sagging.
  5. Breathe and repeat: Exhale as you depress the shoulders, inhale as they elevate; perform controlled sets of 8-20 reps, stop if pain or sharp discomfort occurs.

Muscle Groups

Shoulders

Description

Get into a push-up position with arms straight and core tight. Without bending your elbows, lower your chest slightly by letting your shoulders come up toward your ears, then push them down and away to return to the starting position. Focus on controlled movement through the shoulders only.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of shoulder depressions?

Shoulder depressions strengthen scapular depressor muscles, improve shoulder stability and posture, and enhance control for push and overhead movements. They reduce impingement risk by training scapular mechanics and are useful for beginners and rehab-focused routines.

What common mistakes should I avoid?

Common errors include bending the elbows, allowing hips to sag, shrugging with neck muscles, and using momentum instead of scapular control. Stop if pain occurs; focus on small controlled movements and maintain core bracing to ensure proper technique.

How can I progress or regress shoulder depressions?

To progress, increase reps, slow eccentric tempo, or perform scapular push-ups and ring scapular depressions for added instability. To regress, practice wall or knee scapular depressions or seated scapular drills. Choose ranges that maintain pain-free, controlled scapular motion.