{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Scap Push-Up",
      "kind": "abbreviation"
    },
    {
      "text": "Push-Up Plus",
      "kind": "common"
    },
    {
      "text": "Scapular Pushup",
      "kind": "misspelling"
    },
    {
      "text": "Scapular Pushups",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "serratus-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-minor",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-middle",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "triceps-brachii",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "scapulothoracic",
        "actions": [
          "protraction",
          "retraction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "rehabilitation",
      "mobility",
      "strength"
    ],
    "movement_patterns": [
      "horizontal-push",
      "mobility-drill"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "2681"
  },
  "id": "oec:scapular-push-up",
  "instructions": {
    "setup": [
      "Assume a full plank position with your hands placed directly under your shoulders and your fingers spread.",
      "Keep your feet hip-width apart and brace your core and glutes to maintain a rigid, neutral spine.",
      "Fully extend your elbows without hyperextending them."
    ],
    "steps": [
      "Without bending your elbows, allow your chest to sink slightly toward the floor as your shoulder blades pinch together in controlled retraction.",
      "Push firmly through your palms to spread your shoulder blades apart and dome your upper back into full protraction.",
      "Pause for a brief count at the top of the protraction before lowering into the next repetition."
    ],
    "breathing": "Inhale as your chest sinks and shoulder blades retract; exhale smoothly as you push the floor away into protraction.",
    "cues": [
      "Keep the elbows locked.",
      "Push the floor away at the top.",
      "Move only from the shoulder blades."
    ],
    "common_faults": [
      {
        "fault": "Bending the elbows to mimic a standard push-up.",
        "correction": "Keep your arms completely straight throughout the entire set, moving solely at the shoulder blades."
      },
      {
        "fault": "Sagging at the lower back and hips.",
        "correction": "Maintain a strong plank with braced abdominals and squeezed glutes so only the upper torso moves."
      },
      {
        "fault": "Shrugging the shoulders toward the ears.",
        "correction": "Keep your shoulders depressed and drawn away from your ears to properly recruit the serratus anterior."
      }
    ],
    "safety": {
      "precautions": [
        "If maintaining a full plank causes your lower back to sag, regress the movement by performing it from your knees or with hands elevated on a bench."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Scapular Push-Up",
  "previous_ids": [
    "oec:scapular-pushups"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Scapular Pushups",
        "url": "https://wger.de/en/exercise/2681/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "nalhilal"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:incline-scapular-push-up"
    },
    {
      "type": "regression-of",
      "target": "oec:planche-lean"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-scapular-press"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "prone",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A bodyweight movement performed in a plank position that isolates scapular protraction and retraction with straight arms to target the serratus anterior."
}