Plank Scapular Push Up

Muscles worked

Setup

1. Start in a high plank position with your hands directly under your shoulders and feet hip-width apart.
2. Engage your core and glutes to maintain a straight line from your head to your heels.
3. Lock your elbows completely and maintain this straight-arm position throughout the set.

How to do it

1. Inhale and slowly lower your chest toward the floor by squeezing your shoulder blades together (retraction) without bending your arms.
2. Exhale and push through your palms to spread your shoulder blades apart (protraction), driving your upper back toward the ceiling.
3. Pause for one second at the top of the movement, emphasizing the 'hollow' position of the upper back.
4. Maintain a controlled 2-1-2 tempo, focusing on the quality of the scapular glide.

Form checklist

• Keep elbows locked straight; do not turn this into a standard push-up.
• Avoid sagging at the hips or arching the lower back; keep the core braced.
• Keep your neck neutral by looking at a spot on the floor about 6 inches in front of your hands.
• Ensure the movement comes only from the shoulder blades, not from dipping the head or hips.

Pro tips

• Imagine you are trying to push the floor away from you as far as possible at the top of the rep to maximize serratus anterior recruitment.
• Focus on a 'mind-muscle connection' with your armpits; the serratus anterior is located just below and in front of the shoulder blade.

Make it harder

• Perform the exercise from a forearm plank position to increase the stability demand on the shoulders.
• Elevate your feet on a bench or step to shift more body weight onto the upper body.

Frequently asked

What muscles does the plank scapular push up work?

The plank scapular push up primarily targets the deltoids, pectorals, serratus anterior, and triceps, and also works the abs, biceps, and obliques as secondary muscles.

What equipment do you need for the plank scapular push up?

The plank scapular push up requires no equipment — just your body weight.

Is the plank scapular push up good for beginners?

Yes. The plank scapular push up is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps
• Dumbbell BurpeeIntermediate · deltoids, glutes, hamstrings, pectorals, quadriceps, and triceps
• Medicine Ball Catch And Overhead ThrowIntermediate · abs, biceps, deltoids, serratus anterior, and triceps
• Modified Hindu Push-UpIntermediate · deltoids, pectorals, and triceps