Incline Scapula Push-Up
Also known as: incline push up plus
- Primary muscleSerratus Anterior
- EquipmentBodyweight
- DifficultyBeginner
- TypeCompound · Push
On a 45-degree bench, the movement is nothing but your shoulder blades gliding together and apart with elbows locked, isolating the serratus anterior at reduced load. It is the entry point before the floor scapula push-up, and it pairs a narrow focus with a load light enough for near-daily practice.
How to do the Incline Scapula Push-Up
- Set up an incline bench at a 45-degree angle.
- Place your hands on the bench slightly wider than shoulder-width apart.
- Position your feet on the ground, hip-width apart.
- Lower your chest towards the bench, keeping your elbows tucked in.
- As you lower, retract your shoulder blades, squeezing your scapulae together.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Screw your hands into the floor as if turning the fingers outward to set the shoulders before each set.
Muscles worked
Primary
Serratus Anterior · Core
The serratus pushes the shoulder blades forward at the top of each rep; adding a small push-up plus at lockout targets it directly.
Common mistakes
- Hips sagging or piked — the body should stay a straight line from head to heels; squeeze the glutes and brace the abs before each rep.
- Elbows flared to 90 degrees — flaring the arms out wide loads the shoulder joint; keep the elbows tucked to about 45 degrees from the torso.
- Cutting the bottom short — chest should come to within a fist of the floor; if that means fewer reps, do fewer reps.
- Head dropping first — the chin reaching for the floor makes it look like a rep when it is not; keep the head neutral and lead with the chest.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Push-ups work as a warm-up before bench press, as a finisher after chest work or as the main push exercise when training with no equipment. Superset them with inverted rows or a band pull-apart for balance.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Incline Scapula Push-Up work?
The Incline Scapula Push-Up primarily works the serratus anterior. It also involves the triceps and delts, which assist the movement and stabilise the joints.
Is the Incline Scapula Push-Up good for beginners?
Yes. The Incline Scapula Push-Up is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Incline Scapula Push-Up?
If you cannot do the Incline Scapula Push-Up, try the Step Incline Push-Up, the Box Incline Push-Up or the Incline Close Grip Push-Up. Each of them trains the serratus anterior through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Incline Scapula Push-Up, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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