About this exercise
A bodyweight exercise performed in a high plank position that trains scapular protraction and retraction, strengthening the serratus anterior and improving shoulder blade control and stability.
Scapular Push-Up
Step by step instructions, muscle activation and variants for the Scapular Push-Up.
MediumMiddle back
How to Perform
- Start in a high plank position with hands directly under your shoulders and your body forming a straight line from head to heels
- Keep your arms fully extended and core engaged throughout the movement
- Squeeze your shoulder blades together (retract) by allowing your chest to sink slightly between your arms — do not bend your elbows
- Push through both hands to spread your shoulder blades apart (protract), rounding your upper back slightly upward
- Pause for a moment at the protracted position before returning to the retracted position
- Repeat in a slow, controlled manner
Muscle Activation
Primary
Middle back
Secondary
CoreFront shouldersMiddle chest
Common Mistakes
Common mistakes content is coming soon.
About the Scapular Push-Up
The Scapular Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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