Beginner exercise
Scapular Push-Up
Also called Push-Up Plus
Technique
How to perform Scapular Push-Up
- Begin in a high plank with hands under shoulders, elbows straight, and body rigid.
- Without bending the elbows, let the chest sink slightly as the shoulder blades move together.
- Press the floor away to spread the shoulder blades and reach the upper back toward the ceiling.
- Pause in the protracted position while keeping the ribs and pelvis controlled.
- Repeat through the shoulder blades only.
Programming relevance
Muscles involved
Primary targets: Serratus Anterior.
MuscleScoreRole