Description:
The scapular push-up is a small range exercise that isolates the serratus anterior by protracting and retracting the shoulder blades while the arms stay straight. It builds scapular control and shoulder stability, which support healthy pressing and overhead movement.
Benefits:
- Strengthens the serratus anterior.
- Improves scapular control and shoulder stability.
- Supports healthy pressing mechanics.
- Requires no equipment.
- Works well as a warm up or accessory.
Profile:
| Equipment: | Bodyweight |
| Type: | Bodyweight (Isolation) |
| Resistance Type: | Body Weight |
| Level: | Beginner |
Muscles:
Primary Muscles
- Serratus Anterior
Secondary Muscles
- Lower Trapezius
- Rotator Cuff
Classification:
| Mechanics: | Isolated |
| Force: | Push |
| Utility: | Auxiliary |
Instructions:
- Set up in a high plank with your arms straight and your hands under your shoulders.
- Keep your elbows locked out for the whole movement.
- Let your chest sink slightly as your shoulder blades pinch together.
- Push the floor away to spread your shoulder blades apart and round the upper back slightly.
- Hold the spread position for a moment, feeling the muscles under the shoulder blades work.
- Repeat for slow, controlled reps.
Common Mistakes:
- Bending the elbows and turning it into a push-up.
- Rushing through without control.
- Letting the hips sag.
- Moving the head instead of the shoulder blades.
Variations:
- Push-Up Plus
- Wall Angels
- Bear Crawl
- Plank
Safety Tips:
- Keep the elbows straight and the movement small.
- Move slowly and with control.
- Stop if you feel shoulder pain.
Additional Information:
Scapular push-ups train the often neglected serratus anterior, which helps keep the shoulder blades stable during pressing and overhead work.
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