Incline Scapular Push-Up

oec:incline-scapular-push-up

An elevated bodyweight drill focusing on scapular protraction and retraction to strengthen the serratus anterior and improve shoulder blade control.

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Also called: Incline Scap Push-Up, Incline Push-Up Plus, Bench Scapular Push-Up, Incline Shoulder Press Up

How to do it

Place your hands shoulder-width apart on the edge of a stable bench or elevated box.
Step your feet back until your body forms a straight line from your heels to your head in an incline plank position.
Lock your elbows completely and brace your core and glutes.

Keeping your arms straight, slowly allow your chest to sink toward the bench by pinching your shoulder blades together.
Pause briefly at the point of maximum scapular retraction without letting your hips sag.
Press through the heels of your hands to push your chest away from the bench, spreading your shoulder blades as wide apart as possible at the top.
Hold the fully protracted position for a brief pause before beginning the next repetition.

Inhale as you allow the chest to lower and shoulder blades retract; exhale smoothly as you push the bench away into full protraction.

Bending the elbows to perform a mini push-up.: Keep your elbows locked throughout the entire set; all movement must come exclusively from the shoulder blades gliding across the ribcage.
Sagging at the hips or hyper-extending the lower back.: Engage your abdominals and squeeze your glutes to maintain a rigid plank line.
Shrugging shoulders up toward the ears.: Depress your shoulders down away from your neck and maintain that distance throughout the movement.

Ensure the bench or platform is completely stable and will not slip forward during the movement.

This record: CC-BY-SA-4.0.