Smart Workout Diary

Scapular Push-Up

The scapular push-up is a bodyweight movement performed in a high-plank position by gliding the shoulder blades together and apart while keeping the elbows straight. It primarily trains the serratus anterior and other shoulder-blade stabilizers, with the chest, shoulders, and core providing support. It can help improve scapular control, shoulder stability, and push-up mechanics.

Demonstration

Scapular Push-Up — demonstration 1
Scapular Push-Up — demonstration 2

Instructions

  1. Begin on your hands and knees, then step both feet back into a high-plank position with hands under or slightly in front of the shoulders.
  2. Set your body in a straight line from head to heels, gently brace your abdominals, and keep your neck neutral.
  3. Keep both elbows fully extended as you slowly allow the chest to sink slightly between the shoulders and the shoulder blades to move toward each other.
  4. Press the floor away without bending the elbows, spreading the shoulder blades apart and gently reaching the upper back toward the ceiling.
  5. Pause briefly in the pushed-away position, then return under control to the starting scapular position.
  6. Repeat smoothly through a comfortable range; stop if you feel sharp pain or cannot keep the elbows straight and the trunk stable.
Muscle Group
Shoulders
Other Muscle Groups
Chest
Type
Calisthenics
Mechanics
Isolation
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Do not turn it into a push-up: keep the elbows straight throughout every repetition.
  2. Keep the ribs from flaring and avoid letting the hips sag or pike; move only through the shoulder blades.
  3. Use a small, controlled range at first and emphasize the final reach as you press the floor away.
  4. Exhale as you spread the shoulder blades and inhale as you allow them to come together.
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