Scapular Push-Up Plank
Strengthen your shoulder blades & core with Scapular Push-Up Plank. Improve stability & posture with controlled movements.
The Scapular Push-Up Plank mainly works the chest and traps, with help from the back. No equipment needed: it uses just your bodyweight.
Scapular Push-Up Plank Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Upper Traps (trapezius, upper fibers)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Lats (latissimus dorsi)
Scapular Push-Up Plank Variations and Alternatives
How to do the Scapular Push-Up Plank
Starting Position:
Begin in a plank position on your forearms. Your elbows should be directly under your shoulders, and your body should form a straight line from your head to your heels.
Keep your feet close together, and engage your core by tightening your abdomen.
Movement Instructions:
Inhale as you relax your shoulder blades, allowing your chest to sink slightly towards the ground. Your body should still remain in a straight line.
Exhale as you push through your forearms and lift your shoulder blades back towards the ceiling, rounding your upper back slightly. This action is controlled and steady.
Hold the elevated position for a moment at the top, focusing on engaging the muscles around your shoulders and upper back.
Inhale to return to the starting position by relaxing your shoulder blades again.
Repeat this movement for a set number of repetitions, usually between 8-15, depending on your fitness level.
Tips:
Maintain a neutral neck position by looking slightly forward and not letting your head hang.
Keep your hips in line with your shoulders and heels throughout the exercise to avoid sagging or lifting the hips too high.
Focus on controlled movements rather than rushing through the exercise to maximize muscular engagement.
Scapular Push-Up Plank FAQs
What muscles does the Scapular Push-Up Plank work?
The Scapular Push-Up Plank mainly works the chest and traps, with help from the back. The main muscles are the pectoralis major and trapezius.
What equipment do you need for the Scapular Push-Up Plank?
None. The Scapular Push-Up Plank is a bodyweight exercise, so you can do it anywhere.
What workout day should the Scapular Push-Up Plank go on?
It belongs on push day in a push/pull/legs routine.
What are some Scapular Push-Up Plank variations and alternatives?
Similar exercises include the Body Up, Child Pose Push-Up, Isometric Hold Push-Up and Kneeling Scapular Push-Up.
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