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When planning your workouts, have you ever thought about improving your scapula function? Odds are, probably not. That is a critical mistake, but it can be rectified by including Scapula Push-Ups in your routine.

Scapula Push-Ups, or Scap Push-Ups, strengthen the muscles around the scapula, the technical term for the shoulder blades. The specific muscle that you strengthen when you perform Scapula Push-Ups is the serratus anterior. It connects between the ribs, underneath the scapula itself, and its main function is to keep the shoulder blades pressed against the upper back. When you strengthen it, you promote normal scapula motion and improve shoulder mobility.

This might not sound all that important, but proper scapula function impacts almost every upper-body movement you perform, whether in the weight room or in your sport. When positioned properly, your scapulae have enough mobility to stabilize your shoulder joints, allowing you to safely move more weight and prevent overuse injuries during repetitive movements, such as throwing a ball.

Scap Push-Ups are a simple solution to the problem. Once you master the technique, they are easy to perform, and they confer excellent benefits. Add them to your dynamic warm-up, particularly before upper-body workouts.

How to Perform Scap Push-Ups

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If you want to rearrange your workout, organization is certainly important. You don't want to dive headfirst into heavy lifts without a warm-up, but you also don't want to burn yourself out before your most important exercises. One common workout formatting strategy? Saving core work for the end.

The basic weight room workout seems to follow this order: warm-up, big lifts, accessory exercises, core work. You've probably performed a hundred workouts following that basic format, and you've always saved core work until the end. But just because something's the norm doesn't necessarily mean it's right. Here's why you need to re-think the way you approach core training.

Your core, commonly defined as the collection of muscles around your lower back and midsection, might be the single most important area of your body when it comes to athletic performance.

If you think of your body as a giant chain, your core is the center link that holds everything together. Without a strong and stable core, power cannot be adequately transferred through the body, and this has a negative impact on performance.

Pro Bowl tight end Travis Kelce summed it up best. "Your core is like your engine. It triggers everything and gets everything going," Kelce told STACK. "Guys can be as big as they want, but if they're weak in the core, they're not going to be a good football player."

Read more: Why Doing Your Core Training at the End of Your Workout is Not the Best Approach

If you step into any sports training facility, you might see some exhausted athletes lying in a tub of ice after a workout. The ice bath has been around for years, but lately it has become a hot trend in recovery techniques.

Some facilities specialize in cryotherapy, which is the use of hyper-cool temperatures to speed up the healing process in soft tissue and joints.

These techniques are especially popular among athletes, and it seems that icing after workouts has become a standard method of recovery.

But what if I told you that using ice after a workout is the exact opposite of what you should do to speed your recovery? What if I told you that icing after a workout actually slows down and directly interferes with your body's natural healing process?

I really don't like to speak in absolutes, like "You should never ice after a workout again!" But in my opinion you should be doing other things instead.

The Beginning

Read more: Why You Shouldn't Ice After a Workout

There's an ever-growing list of new and effective core exercises. At the same time, others fall out of style—we're thinking of Crunches and Sit-Ups.

Even the traditional Plank seems to be fading in popularity, while exercises that offer a greater strength challenge than an endurance challenge are quickly coming into favor.

RELATED: The Hardest Plank of All Time

One such exercise that recently got our attention is the Renegade Row. After a few discussions with Dr. Joel Seedman, an exercise physiologist and owner of, I incorporated it into my training program, and I have to admit, it's a fantastic core exercise.

The Renegade Row is the name given to what is technically a High Plank Dumbbell Single-Arm Row. Here's how to perform it:

Set up two dumbbells parallel to each other about a foot apart.

Read more: The Renegade Row is the Ultimate Test of Core Strength

Everyone has ups and downs in the weight room and on the field or court. Sometimes the downs last longer than you'd like, and you can't seem to get yourself back in gear. If your progress stalls for an extended period of time, you may be able to make some alterations to get back on track.

Here are the 5 most common reasons your training program could be failing, and how you can get back to making the progress you wish for!

1. Scattered Goals

5 Reasons Your Training Program is Failing (And How to Fix It)

I believe that good goal setting is essential to a successful training program. Unfortunately, setting goals like "I want to get super jacked, bro" is not an effective use of your time. Ineffective goal setting is one of the most common roadblocks I run into with clients, and it often happens before they even lift a single weight.

I see three major mistakes when people express their goals.

The goal is way too broad.

They set multiple goals that have no relation to each other.

The goal is based on another person's success.

Read more: 5 Reasons Your Training Program is Failing (And How to Fix It)

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