Scapular Push-up
Scapular Push-up is a strength – scapular protraction control exercise involving Serratus anterior. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Serratus anterior
- Secondary muscles
- Transversus abdominis
- Exercise type
- Strength – scapular protraction control
Exercise technique
- Base
Place your hands beneath your shoulders and form a plank on your toes.
- Elbows
Keep your arms long without bending your elbows throughout.
- Torso
Squeeze your glutes and draw your ribs in to establish a straight body line.
- Approximation
Lower your chest slightly while bringing your shoulder blades together.
- Push
Push the floor away and wrap your shoulder blades around your rib cage.
- Top
Briefly pause while widening your upper back without rounding your lower back.
- Repeat
Slowly repeat the small shoulder-blade movement; put your knees down if needed.
Key technique points
- Generate movement at your shoulder blades.
- Keep the elbow angle fixed.
- Press the floor with your whole palms.
- Do not push your hips upward.
- Do not drop your neck between your arms.
- Lower your chest only through a controlled distance.
Common mistakes
Bending the elbows
Do not turn shoulder-blade movement into a regular push-up.
Sagging the lower back
Do not drop your pelvis as your chest lowers.
Raising the hips
Do not imitate the push by moving your body backward.
Collapsing excessively
Do not let your shoulder joints fall forward uncontrollably while bringing the blades together.
Throwing the neck back
Do not lift your head and disrupt neck alignment at the top.
Bending the whole back
Do not create protraction through lower-back and pelvic movement.
Frequently asked questions
Scapular Push-up: why is “Bending the elbows” a mistake?
Do not turn shoulder-blade movement into a regular push-up.
Scapular Push-up: why is “Sagging the lower back” a mistake?
Do not drop your pelvis as your chest lowers.
Scapular Push-up: why is “Raising the hips” a mistake?
Do not imitate the push by moving your body backward.
Scapular Push-up: why is “Collapsing excessively” a mistake?
Do not let your shoulder joints fall forward uncontrollably while bringing the blades together.
Scapular Push-up: why is “Throwing the neck back” a mistake?
Do not lift your head and disrupt neck alignment at the top.
Scapular Push-up: why is “Bending the whole back” a mistake?
Do not create protraction through lower-back and pelvic movement.
What should I focus on when doing Scapular Push-up?
Generate movement at your shoulder blades. Keep the elbow angle fixed. Press the floor with your whole palms. Do not push your hips upward. Do not drop your neck between your arms. Lower your chest only through a controlled distance.
Related exercises
- Barbell Incline Shoulder Raise
- Dumbbell Incline Shoulder Raise
- Sled Overhead Backward Walk
- Smith Incline Shoulder Raise
- Standing Dumbbell Straight-Arm Front Delt Raise Above Head
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.