Exercise guide
Standing Scapular Press
- Beginner
- Compound
- Rep-based
- Back
This exercise isolates the serratus anterior and trapezius through controlled scapular protraction and retraction, enhancing shoulder stability and postural alignment.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand facing a wall with your feet hip-width apart and approximately 12-18 inches away from the base.
- Place your palms flat against the wall at shoulder height and shoulder-width apart.
- Lock your elbows completely and maintain a neutral spine with your core engaged.
How to do it
- Inhale as you slowly pinch your shoulder blades together, allowing your chest to move slightly closer to the wall without bending your elbows.
- Exhale as you push through your palms to spread your shoulder blades apart, 'rounding' your upper back away from the wall.
- Pause for one second at the peak of the protraction to maximize serratus activation.
- Maintain a controlled 2-0-2-1 tempo, focusing on a smooth transition between retraction and protraction.
Form checklist
- Keep your elbows locked straight throughout the entire movement.
- Avoid shrugging your shoulders toward your ears; keep them pulled down.
- Ensure the movement comes only from the shoulder blades, not the lower back or neck.
- Keep your head in a neutral position, looking directly at the wall.
Pro tips
- Imagine you are trying to wrap your shoulder blades around your ribcage toward your armpits during the push phase.
- Focus on the mind-muscle connection with the serratus anterior—the finger-like muscles on the side of your ribs.
Make it harder
- Move your feet further back from the wall to increase the percentage of body weight being shifted.
- Perform the movement in a high plank position on the floor to significantly increase the load on the shoulder stabilizers.
Frequently asked
- What muscles does the standing scapular press work?
- The standing scapular press primarily targets the trapezius, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the standing scapular press?
- The standing scapular press requires no equipment — just your body weight.
- Is the standing scapular press good for beginners?
- Yes. The standing scapular press is a beginner-friendly movement and a strong foundation to build on.