Scapular Push-Up

Technique

The scapular push-up is a small-range exercise done in a push-up position where only the shoulder blades move: they squeeze together, then spread apart as you push the floor away. It strengthens the serratus anterior and improves shoulder blade control for push-ups, presses and handstands.

Steps

1. Get into a high plank with hands under the shoulders and arms straight
2. Keeping the elbows locked, let the chest sink slightly so the shoulder blades come together
3. Push the floor away to spread the shoulder blades and round the upper back slightly
4. Repeat slowly, moving only at the shoulder blades

Common mistakes

• Bending the elbows and turning it into a regular push-up
• Letting the hips sag or the lower back arch

Variations

• Knee scapular push-up
• Push-up plus

FAQ