Primary
Rehabilitation
Secondary
Serratus Anterior, Shoulders
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Scapular push-ups isolate protraction and retraction of the shoulder blades without bending the elbows. This exercise strengthens the serratus anterior, a muscle critical for healthy scapular mechanics and shoulder stability during pressing.
When to use it
Use for shoulder health and warm-up.
Who it's for
All levels. Great for shoulder stability.
Keep your arms completely straight throughout. At the bottom, squeeze your shoulder blades together. At the top, push the floor away and round your upper back, spreading your shoulder blades apart.
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Also targets: Serratus Anterior, Shoulders
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Get in push-up position with arms straight.
Keep arms locked and straight throughout.
Squeeze shoulder blades together, lowering chest.
Then push shoulder blades apart, rounding upper back.
Move only at the shoulder blades, not elbows.
Repeat for desired reps.
Targets serratus anterior for shoulder health.
Arms stay locked throughout.
Great for shoulder stability.
Use scapular push-ups as warm-up before pressing or as a corrective exercise for scapular winging. Program 3 sets of 12-15 reps. Progress to weighted versions or push-up plus for additional challenge.
Bending elbows when they should remain straight.
Letting your elbows drift away from the intended path during the Scapular Push-Up can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Moving too little which limits range of motion benefits.
Cutting the range of motion short on the Scapular Push-Up can reduce the training stimulus for your Serratus anterior. Use the largest comfortable range you can control without changing the intended setup.
Not full protraction.
Cutting the range of motion short on the Scapular Push-Up can reduce the training stimulus for your Serratus anterior. Use the largest comfortable range you can control without changing the intended setup.
All levels. Great for shoulder stability.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: For general fitness, start Scapular Push-Up with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Scapular Push-Up could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Scapular Push-Up
The Scapular Push-Up primarily targets the Serratus anterior, making it an effective exercise for rehabilitation development. Secondary muscles worked during the Scapular Push-Up include Pectorals, Trapezius, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Scapular Push-Up as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Scapular Push-Up. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Scapular Push-Up is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Scapular Push-Up include: Incline Push-Up, External Rotation. These exercises target similar muscle groups as the Scapular Push-Up and can be used as substitutes based on your equipment availability, gym setup, or training preferences.