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Scapular Push Up
A bodyweight movement performed in a high plank position, focusing on active protraction and retraction of the shoulder blades. It trains the serratus anterior and mid-traps for shoulder stability and posture.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Traps
Secondary Muscles
Shoulders, Chest
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
8/10Mid Traps
Abs
6/10Rectus Abdominis, Transverse Abdominis
Shoulders
5/10Anterior Delts
Chest
4/10Mid Chest
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Keep rest short for stability work.
How to Perform
Start in a high plank position with hands directly beneath your shoulders, arms locked out, and feet hip-width apart. Brace your core to maintain a straight line from head to heels.
- Slowly allow your chest to sink toward the floor by squeezing your shoulder blades together (retraction).
- Keep your elbows completely straight throughout the entire movement.
- Forcefully push your hands through the floor, rounding the upper back and spreading the shoulder blades widely (protraction).
- Maintain core tension and control the movement back to retraction to begin the next rep.
Coaching Tips
Form Cues
- Elbows stay straight.
- Spread the shoulder blades.
- Core tight, hips level.
- Do not bend elbows.
Breathing
Inhale as you retract the shoulder blades toward the floor; exhale as you protract and push away.
Tempo
2-0-2
Range of Motion
Move the shoulder blades between full retraction and full protraction while keeping the core tight and arms straight.
Safety
Safety Notes
- Stop immediately if you feel any pinching or sharp pain in the shoulder joint.
Spotting
Not required, this is a bodyweight stabilization drill.
Common Mistakes
- Bending the elbows to compensate for lack of movement.
- Letting the hips sag or arching the lower back.
- Shrugging shoulders up toward the ears.
When to Avoid
- Acute shoulder injury
- Severe wrist pain
- Rotator cuff injury
Flexibility Needed
- Ability to support bodyweight in a plank position
Build Up First
- Basic plank competency
Also known as
Scapular Pushups, Scapula Pushup, Scapular Push-Up, Scapula Retraction/Protraction
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