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Exercises/Scapular Push-Up
Corrective / StabilityBeginner

Scapular Push-Up

In a plank position with straight arms, the shoulder blades squeeze together and then spread apart to train serratus anterior control.

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Primary muscles

  • Serratus Anterior

Secondary muscles

  • Rhomboids
  • Traps (Trapezius)
  • Transverse Abdominis
Sets
2–3
Reps
10–15
Rest
30–45s

How to perform

Scapular Push-Up movement

Main muscles working (thicker lines)

Starting position

High plank with hands under shoulders and arms straight, or on the knees for an easier version.

  1. 1

    Keeping the elbows straight, let the chest sink slightly so the shoulder blades pinch together.

  2. 2

    Push the floor away to spread the shoulder blades apart and round the upper back slightly.

  3. 3

    Pause briefly at the top.

  4. 4

    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.

Details

Body parts
Shoulders · Chest
Equipment
Bodyweight
Movement
Isolation · Horizontal Push
Exercise type
Corrective
Training goals
General Fitness · Strength

Sets, reps and rest are general guidance — adjust to your goals and experience.

Harder Variations

  • Push-UpBeginner→

Similar Exercises

  • Barbell Incline Shoulder RaiseBeginner→
  • Dumbbell Incline Shoulder RaiseBeginner→
  • Forearm Wall SlideBeginner→
  • Smith Machine Incline Shoulder RaiseBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.