Scapular Push-Up

oec:scapular-push-up

A bodyweight movement performed in a plank position that isolates scapular protraction and retraction with straight arms to target the serratus anterior.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Scap Push-Up, Push-Up Plus, Scapular Pushup, Scapular Pushups

How to do it

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.

Movement

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

Bending the elbows to mimic a standard push-up.: Keep your arms completely straight throughout the entire set, moving solely at the shoulder blades.
Sagging at the lower back and hips.: Maintain a strong plank with braced abdominals and squeezed glutes so only the upper torso moves.
Shrugging the shoulders toward the ears.: Keep your shoulders depressed and drawn away from your ears to properly recruit the serratus anterior.

Safety

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.

Muscles

Serratus anterior prime mover
Pectoralis minor synergist
Rhomboids synergist
Middle trapezius synergist
Rectus abdominis stabilizer
Triceps brachii stabilizer

Joints

Shoulder blade: Protraction, Retraction
Elbow: Isometric stabilization
Lumbar spine: Isometric stabilization

Details

Movement: Horizontal push, Mobility drill
Modality: Calisthenics, Rehabilitation, Mobility, Strength
Mechanics: isolation
Force: push
Laterality: bilateral
Kinetic chain: closed
Level: beginner
Equipment: None
Record: Repetitions
Load: bodyweight

progression of Incline Scapular Push-Up
regression of Planche Lean
substitute for Dumbbell Scapular Press

Sources

wger: Scapular Pushups, by nalhilal (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

scapular-push-up.json