What is the Best Exercise for the Subscapularis?

On the Exercises for Injuries Facebook fan page, I recently received a great question.

“What is the best exercise for the subscapularis?”

What is the Best Exercise for the Subscapularis?

CLICK HERE to watch the YouTube video.

The Subscapularis is one of the rotator cuff muscles. It’s a little different than the other rotator cuff muscles; instead of rotating the shoulder out (external rotation), Subscapularis’ role is to internally rotate the arm inwards.

If you have a rotator cuff or shoulder injury, you need to target all of the rotator cuff muscles. Often, people forget to target the subscapularis. This can slow down your injury recovery, and also increase the risk of re-injury.

The best exercise for the subscapularis is a modification to the regular push-up, called a Push Up Plus.

Move into a push-up position, either from your feet or from your knees. Going from your knees is a little bit easier. When in the end position of the push-up with your arms fully extended, push up a little bit further, focusing on moving your upper body further away from your hands.

#1 – Push Up Plus – From Your Knees

Push Up Plus - Knees

Push Up Plus – Knees

Position your hands directly under your shoulders. Keep the tension in your shoulder blades and mid-back, then push that last little bit up before lowering back down.

#2 – Push Up Plus – From Your Toes

Push Up Plus – Toes

Complete this exercise in a slow and controlled movement, holding for one second before lowering back down. Start off with 5 repetitions, progressing to about 10 repetitions. Start off from your knees until you are more comfortable with the exercise, then progress to your toes. Do not collapse through the mid-back or drop your head. Stay in good alignment.

So there you go! If you have any type of rotator cuff injury, make sure you target the subscapularis when it comes to your recovery and prevention program. If you are looking for the best exercise when it comes to the subscapularis, give the push-up plus a go, from the knees or from the toes.

Make sure to swing by exercisesforinjuries.com and enter in your injury or pain. There is a good chance that I have an article, video, or interview that will help you overcome your injury or pain.

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If you are looking for a program to help you with your shoulder pain, then click here to check out Fix My Shoulder Pain.