Scapular Push-Up
Strengthen your shoulders & improve posture. Focus on controlled scapular movement for stability & a stronger upper back.
The Scapular Push-Up is a compound exercise that mainly works the chest and back, with help from the triceps and core. No equipment needed: it uses just your bodyweight.
Scapular Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Boxer Muscle (serratus anterior)
Secondary
Triceps (triceps brachii); Abdominals (rectus abdominis)
Scapular Push-Up Variations and Alternatives
How to do the Scapular Push-Up
Begin in a standard push-up position with your hands slightly wider than shoulder-width apart, your arms extended, and your body forming a straight line from your head to your heels.
Engage your core and keep your back flat.
Lower your body towards the floor by bending your elbows and keep your body rigid.
Push through your hands to raise your body back to the starting position. This completes one push-up.
Once at the top of the push-up, go a step further by pushing your upper back towards the ceiling, rounding it slightly. Keep your arms straight as you press up, which engages the serratus anterior—a small yet important muscle group for shoulder stability.
Hold the 'plus' position for a moment, then return your upper back to a flat, neutral position.
Continue with the next repetition, performing a push-up followed by the 'plus' motion.
Repeat for the desired number of sets and repetitions, ensuring to maintain proper form throughout the exercise to maximize efficiency and reduce the risk of injury.
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Scapular Push-Up FAQs
What muscles does the Scapular Push-Up work?
The Scapular Push-Up mainly works the chest and back, with help from the triceps and core. The main muscles are the pectoralis major and serratus anterior.
What equipment do you need for the Scapular Push-Up?
None. The Scapular Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Scapular Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Scapular Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Scapular Push-Up variations and alternatives?
Similar exercises include the Archer Push-Up, Aztec Push-Up, Burpee Push-Up and Cobra Push-Up.
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