Scapular Push-Up
In a plank position with straight arms, the shoulder blades squeeze together and then spread apart to train serratus anterior control.
Primary muscles
- Serratus Anterior
Secondary muscles
- Rhomboids
- Traps (Trapezius)
- Transverse Abdominis
- Sets
- 2–3
- Reps
- 10–15
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
High plank with hands under shoulders and arms straight, or on the knees for an easier version.
Keeping the elbows straight, let the chest sink slightly so the shoulder blades pinch together.
Push the floor away to spread the shoulder blades apart and round the upper back slightly.
Pause briefly at the top.
Repeat for the prescribed reps.
Breathing: Inhale as the shoulder blades come together and exhale as you push away.
Coaching tips
Arms stay locked straight
Movement comes only from the shoulder blades
Keep the body in one line
Common mistakes
Bending the elbows
Sagging the hips
Moving the head instead of the shoulder blades
Safety notes
Do it from the knees or against a wall if a full plank is uncomfortable.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.