Scapular Push-Ups | Gymacetamol

Muscles Worked

Primary

Back

Secondary

Shoulders

Quick Cues

1

Protract shoulder blades apart

2

Retract shoulder blades together

3

Arms stay straight

4

Control the movement

Equipment Needed

Bodyweight

Start in a high plank position with arms straight and hands under your shoulders.
Without bending your elbows, let your shoulder blades squeeze together and your chest drop slightly.
Then push the floor away by spreading your shoulder blades apart.
The movement is small: only your shoulder blades move, not your arms.
Keep your core tight and body in a straight line throughout.
Repeat for the desired number of repetitions.

Common Mistakes

Not protracting the shoulder blades fully

Sagging the hips

Rushing through the movement

Pro Tips

From a push-up position, only move your shoulder blades without bending your elbows

Protract (spread apart) and retract (squeeze together) your scapulae

Excellent for building serratus anterior strength

Your Progress

Variations

Push-Up Plus

Plank

Wall Slide