Scapula Push-up

Scapula Push Up


The Scapula Push-Up is an exercise that targets the muscles in the upper back and shoulders. It involves retracting and depressing the shoulder blades while maintaining a plank position. This exercise can help improve posture and strengthen the muscles that support the shoulder joint.

Muscle Group

Equipment Required

Scapula Push-up Instructions

  1. Start in a plank position with your hands directly under your shoulders and your feet hip-width apart.
  2. Protract your shoulder blades by pushing your upper back towards the ceiling.
  3. Retract your shoulder blades by pulling your shoulder blades towards your spine.
  4. Repeat the protraction and retraction movements for the desired number of repetitions.

Scapula Push-up Form & Visual

Scapula Push Up

Scapula Push-up Benefits

  • Strengthens the muscles around the shoulder blades
  • Improves posture by promoting proper alignment of the shoulders
  • Helps prevent shoulder injuries by increasing stability in the shoulder joint
  • Can be done anywhere without equipment
  • Can be modified for different fitness levels

Scapula Push-up Muscles Worked

  • Trapezius
  • Rhomboids
  • Serratus Anterior
  • Pectoralis Minor
  • Deltoids

Scapula Push-up Variations & Alternatives

  • Scapula Push-Up with Resistance Band
  • Scapula Push-Up with Dumbbells
  • Scapula Push-Up with Yoga Blocks
  • Scapula Push-Up with TRX Suspension Trainer
  • Single Arm Scapula Push-Up
  • Scapula Push-Up with Knee Tuck
  • Scapula Push-Up with Leg Lift
  • Scapula Push-Up with Shoulder Tap
  • Scapula Push-Up with Mountain Climber
  • Scapula Push-Up with Plank Jack