Strength Training · Calisthenics
Scapular Push-Up
The scapular push-up is a straight-arm plank movement that trains the muscles controlling your shoulder blades, especially the serratus anterior along your ribs.
- Beginner
- Isolation
- Low injury risk
- Rest 45 sec
How to do it
- Start on your hands and knees with your hands directly beneath your shoulders.
- Extend your legs into a straight-arm plank.
- Lower your chest slightly between your arms as your shoulder blades move closer together.
- Press the floor away until your shoulder blades spread apart around your ribs.
Form cues
- Keep your neck long.
- Spread pressure across your whole hand.
- Move slowly in both directions.
Common mistakes
- Bending your elbowsKeep your elbow angle unchanged so the movement comes from your shoulder blades rather than a regular push-up.
- Sagging or curling your torsoBrace your abdomen to keep your body in one line while your shoulder blades glide over your ribs.
Safety
Bodyweight pressure can irritate sensitive wrists, and sinking too deeply between your shoulders can strain them, especially as you fatigue.
- Use a small, pain-free range rather than forcing your chest toward the floor.
- End the set when you can no longer control the shoulder-blade movement.
- Practice with your knees down if the full plank is too demanding.
If you have ongoing wrist or shoulder pain, try a standing version against a wall or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 8–15 reps
- Rest
- 45 sec