Scapular Push-Up
Primary
Rehabilitation
Secondary
Serratus Anterior, Shoulders
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your rehabilitation, the Scapular Push-Up is a solid beginner-level pushing movement in the rehabilitation category. Use for shoulder health and warm-up.
Everything You Need to Know About the Scapular Push-Up
The Scapular Push-Up is a good for beginners exercise that targets your Serratus anterior. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for shoulder health and warm-up. This timing makes the most of your workout and helps you get better results. Who is this for? All levels. Great for shoulder stability. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Scapular Push-Up work?
Primary
Secondary
Stabilizers
Step-by-step: Scapular Push-Up
- 1
Get in push-up position with arms straight.
- 2
Keep arms locked and straight throughout.
- 3
Squeeze shoulder blades together, lowering chest.
- 4
Then push shoulder blades apart, rounding upper back.
- 5
Move only at the shoulder blades, not elbows.
- 6
Repeat for desired reps.
What are the best tips for the Scapular Push-Up?
Targets serratus anterior for shoulder health.
Arms stay locked throughout.
Great for shoulder stability.
Mistakes to watch for on the Scapular Push-Up
Bending elbows when they should remain straight.
Letting your elbows drift wide during the Scapular Push-Up shifts load onto your shoulder joint instead of your Serratus anterior. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Moving too little which limits range of motion benefits.
Cutting the range of motion short on the Scapular Push-Up means your Serratus anterior never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Not full protraction.
Cutting the range of motion short on the Scapular Push-Up means your Serratus anterior never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Who should do the Scapular Push-Up?
All levels. Great for shoulder stability.
How to Program the Scapular Push-Up
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 30 seconds.
What are good alternatives to the Scapular Push-Up?
Other Variations
- Wall Scapular Push-Up
- Incline Scapular Push-Up
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Scapular Push-Up — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep arms straight.
- Control the movement.