scapula push-up: technique and muscles worked

Animated demonstration of scapula push-up

How to do this exercise

Step:1 Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
Step:2 Lower your chest towards the ground, keeping your elbows close to your body.
Step:3 As you lower, squeeze your shoulder blades together and push your chest forward.
Step:4 Pause for a moment at the bottom, then push back up to the starting position.
Step:5 Repeat for the desired number of repetitions.

Equipment: Body weight
Body part: Abdominals Back
Target muscle: Trapezius Posterior deltoid Internal obliques External obliques
Secondary muscle: Forearms Rectus abdominis

Hypertrophy grade

Average6 / 10

Nemeo’s take

Scapular push-ups are not a classic bodybuilding exercise for mass, but a fundamental rehabilitation and strengthening movement for the serratus anterior (serratus anterior) and shoulder blade mobility. Unlike a classic push-up, your arms remain perfectly straight. The movement is done solely by spreading and bringing together your shoulder blades. It is the “big brother” of protection: it is essential for stabilizing the shoulder and preventing pain during heavy presses.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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scapula push-up

How to do this exercise

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