Scapula Push-Up
Strengthen your shoulder blades with TRX Scapular Push-Ups. A small, controlled movement for a big impact on upper body stability.
The Scapula Push-Up is a compound exercise that mainly works the back, with help from the shoulders and triceps. No equipment needed: it uses just your bodyweight.
Scapula Push-Up Muscles Worked
Primary
Boxer Muscle (serratus anterior)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Scapula Push-Up Variations and Alternatives
How to do the Scapula Push-Up
Start in a high plank position with your arms straight, hands placed slightly wider than shoulder-width apart, and your body forming a straight line from your head to heels.
Engage your core and keep your elbows straight throughout the exercise.
Without bending your elbows, slowly lower your chest towards the floor by allowing your shoulder blades to come together. This movement will be small and concentrated.
Pause briefly at the bottom of the movement when your shoulder blades are retracted.
Push through your hands, spreading your shoulder blades apart to return to the starting position. Imagine you are pushing the floor away from you.
Perform the desired number of repetitions, maintaining proper form and controlled movement throughout the exercise.
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Scapula Push-Up FAQs
What muscles does the Scapula Push-Up work?
The Scapula Push-Up mainly works the back, with help from the shoulders and triceps. The main muscles are the serratus anterior.
What equipment do you need for the Scapula Push-Up?
None. The Scapula Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Scapula 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 Scapula Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Scapula Push-Up variations and alternatives?
Similar exercises include the Kneeling Scapular Push-Up, Scapular Push-Up Plank, Scapula Dips and Scapular Pull-Up.
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