Scapula Push-Up

Muscles worked

Setup

1. Start in a high plank position with your hands directly under your shoulders.
2. Keep your feet together or hip-width apart and engage your core to maintain a straight line from head to heels.
3. Lock your elbows completely; your arms must remain straight throughout the entire movement.

How to do it

1. Inhale as you slowly lower your chest toward the floor by retracting your shoulder blades, pinching them together without bending your arms.
2. Exhale as you push your hands firmly into the floor to protract your shoulder blades, rounding your upper back toward the ceiling.
3. Pause for one second at the top of the movement to maximize serratus activation.
4. Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second hold, 2 seconds up).

Form checklist

• Keep your elbows locked straight; do not bend them like a standard push-up.
• Avoid letting your hips sag or your lower back arch excessively.
• Keep your neck neutral, looking at a point on the floor slightly ahead of your hands.
• Ensure the movement comes entirely from the shoulder blades, not the lower back or elbows.

Pro tips

• Focus on the 'mind-muscle connection' by imagining your shoulder blades wrapping around your rib cage as you push away from the floor.
• At the top of the rep, try to push the floor away so hard that your upper back reaches its maximum height, creating a slight 'hollow body' shape.

Make it harder

• Elevate your feet on a bench or step to shift more weight onto your shoulders and increase the resistance.
• Perform the movement in a forearm plank position to change the angle of pull and increase the demand on the serratus anterior.

Frequently asked

What muscles does the scapula push-up work?

The scapula push-up primarily targets the pectorals, and also works the abs, deltoids, obliques, and triceps as secondary muscles.

What equipment do you need for the scapula push-up?

The scapula push-up requires no equipment — just your body weight.

Is the scapula push-up good for beginners?

The scapula push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Archer Push-UpAdvanced · pectorals