Scapular Push-Up
Also known as: push up plus, scapula push-up
In SetGrip: Scapula Push-Up
- Primary muscleSerratus Anterior
- EquipmentBodyweight
- DifficultyBeginner
- TypeMobility · Push
Elbows stay locked the whole time; the only motion is your shoulder blades pinching together and spreading apart, which is why this files under mobility rather than strength. Sets of 10-15 slow reps work best, and the incline version offers an easier entry if a full plank feels heavy.
How to do the Scapular Push-Up
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Lower your chest towards the ground, keeping your elbows close to your body.
- As you lower, squeeze your shoulder blades together and push your chest forward.
- Pause for a moment at the bottom, then push back up 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 |
|---|---|---|
| Warm-up | 1–2 × 20–30 s | None |
| Flexibility | 2–3 × 30–60 s | 15–30 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
Frequently asked questions
What muscles does the Scapular Push-Up work?
The Scapular Push-Up primarily works the serratus anterior. It also involves the triceps and delts, which assist the movement and stabilise the joints.
Is the Scapular Push-Up good for beginners?
Yes. The Scapular 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.
How many sets and reps should I do?
It depends on your goal. For the Scapular Push-Up, a sensible starting point is warm-up: 1–2 × 20–30 s; flexibility: 2–3 × 30–60 s with 15–30 s rest. Use it after training or on rest days. Hold at a stretch you can breathe through, not the deepest position you can force.
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