Scapula Push-up
Description
The scapula push-up holds a high plank with arms locked and moves only the shoulder blades — protracting (spreading apart) and retracting (squeezing together). No elbow bend occurs. It builds serratus anterior strength and scapular control.
Equipment Required
Scapula Push-up Instructions
- Get into a high plank with arms locked out straight.
- Without bending your elbows, let your chest sink between your shoulder blades (retraction).
- Push the floor away, spreading your shoulder blades apart (protraction). Upper back rounds slightly.
- Continue alternating: retract (sink) and protract (push away).
- Only your shoulder blades move — arms stay straight.
- Move with control.
- Aim for 12 to 15 reps.
- This is a serratus anterior activation drill.
Scapula Push-up Form & Visual
Scapula Push-up Benefits
- Builds serratus anterior strength
- Develops scapular protraction and retraction control
- Prevents scapular winging
- Useful warm-up before pressing
- No equipment needed
- Physical therapy staple
Scapula Push-up Muscles Worked
- Serratus anterior (primary)
- Pectoralis minor
- Trapezius (retraction phase)
- Rhomboids (retraction phase)
