Scapular Push-Up
A bodyweight exercise focusing on scapular protraction and retraction to target the serratus anterior and shoulder stabilizers for improved stability and posture; commonly used in warm-ups.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Traps
Secondary Muscles
Chest, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
9/10Lower Traps
Shoulders
7/10Chest
5/10Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Position yourself in a high plank with hands under shoulders and body in a straight line from head to heels.
- Engage core to maintain plank position.
- Keep arms straight and squeeze shoulder blades together to lower chest.
- Spread shoulder blades apart by pushing hands into floor to raise upper back.
- Reverse movement with control.
- Repeat for reps without bending elbows.
Coaching Tips
Form Cues
- Lock elbows tight
- Squeeze blades back
- Push through palms
- Stay rigid from core
- Neutral spine always
Breathing
Inhale as you retract scapulae and lower; exhale as you protract and push up.
Tempo
2-0-2
Range of Motion
Fully retract scapulae by pinching blades together; fully protract by spreading them apart without elbow flexion or extension.
Safety
Safety Notes
- Avoid if acute shoulder or wrist pain
- Use knees down if plank is challenging
- Stop on sharp pain beyond fatigue
- Perform on soft surface if wrists hurt
Spotting
No spotter needed; self-supported bodyweight exercise.
Common Mistakes
- Bending elbows during movement
- Allowing hips to sag
- Rushing the motion
- Arching lower back
- Shrugging shoulders up
When to Avoid
- Acute shoulder impingement
- Wrist injuries
Flexibility Needed
- Adequate shoulder flexion
- Stable plank hold
Build Up First
- Basic plank proficiency
Also known as
Scap Push-Up, Scapula Push-Up
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