Scapular Push-Up

Body region

• Shoulders
• Chest
• Back

Muscles

Main

• Serratus Anterior

Helps

• Pectoralis Major
• Trapezius

Holds

• Rhomboids
• Rectus Abdominis
• Transversus Abdominis

Technique

1. Set up in a high plank with straight arms and hands under the shoulders.
2. Without bending the elbows, let the chest sink between the shoulder blades by squeezing them together.
3. Push the floor away so the shoulder blades spread apart and the upper back rises.
4. Repeat with a small, controlled movement.

Cues

• Keep the elbows locked the entire time.
• The movement is only a few centimetres, from the shoulder blades alone.

Common mistakes

• Bending the elbows and turning it into a push-up.
• Sagging the lower back.
• Moving the hips instead of the shoulder blades.

Alternatives

• Push-Up Plus
• Push-Up