Scapular Push Up

How to do the Scapular Push Up

1. Start in a high plank position with arms fully extended, hands directly under shoulders, and body in a straight line from head to heels.
2. Keep your elbows locked and arms straight throughout the entire movement.
3. Retract your shoulder blades by squeezing them together, allowing your chest to sink slightly between your shoulders.
4. Protract your shoulder blades by pushing them apart and pressing your upper back toward the ceiling, rounding your upper back slightly.
5. Pause briefly at the top of the protraction, then return to the retracted position to complete one repetition.

Form tips

• Keep your elbows completely straight and locked to ensure the movement comes only from the shoulder blades, not from arm bending.
• Focus on maximizing the range of motion by fully squeezing your shoulder blades together on retraction and spreading them as far apart as possible on protraction.
• Maintain a rigid plank position with your core engaged and hips level to prevent sagging or piking at the waist.

Common mistakes

• Bending the elbows during the movement: this shifts the work to the triceps and chest instead of isolating scapular movement.
• Moving through a limited range of motion: this reduces the effectiveness of the exercise for building scapular strength and control.
• Allowing the hips to sag or pike: this indicates poor core engagement and reduces the stability challenge for the shoulders.

Sets and reps

For strength and scapular control, perform 3 to 4 sets of 10 to 15 reps with a focus on controlled movement and full range of motion.

Frequently asked questions

What is the difference between scapular push-ups and regular push-ups?

Scapular push-ups isolate shoulder blade movement with straight arms, while regular push-ups involve bending the elbows to work the chest and triceps. The scapular variation specifically targets the muscles that control scapular stability and protraction.

Should I feel scapular push-ups in my serratus anterior?

Yes, the serratus anterior is heavily involved during the protraction phase when you push your shoulder blades apart and round your upper back. You should feel this muscle working along the sides of your rib cage beneath your armpits.

Can scapular push-ups help with shoulder pain?

Scapular push-ups can improve shoulder blade control and stability, which may address movement dysfunction related to poor scapular mechanics. However, they are a training tool for improving movement quality, not a treatment for existing injuries or pain conditions.

More shoulder exercises

• Handstand Push UpShoulders · Bodyweight
• Pike Push UpShoulders · Bodyweight
• Prone Y RaiseShoulders · Bodyweight
• Wall AngelShoulders · Bodyweight
• Wall Slide With Lift OffShoulders · Bodyweight
• Arnold Press (Dumbbell)Shoulders · Dumbbell