Scapular Push-Ups
Scapular push-ups move the shoulder blades in a plank with straight elbows, training shoulder-girdle control and the serratus anterior.
BACK · PUSH
How it is executed
- Set up in a high plank or push-up position with your hands under your shoulders, arms fully straight and your body in a rigid line.
- Without bending your elbows, let your chest sink slightly as you squeeze your shoulder blades together to retract them.
- Then press the floor away and spread your shoulder blades apart, pushing your upper back toward the ceiling to protract them.
- Keep your elbows locked and your core tight so the movement comes only from the scapulae.
- Muscles worked
- Back
- Primary muscle
- Mid back
- Equipment
- Bodyweight
- Movement pattern
- Push
- Difficulty
- Intermediate
- What it is for
- StrengthStability
Common mistakes
- Bending the arms: keep elbows straight.
- Arching the back: stabilize the abdomen.
- Shrugging toward the ears: separate scapular movement from elevation.
Frequently asked questions
- Do the elbows bend?
- No. The main movement brings the shoulder blades together and apart; bending the elbows creates a different push-up variation.
- How can you make them easier?
- Place your hands on a wall or firm bench. Keep the same scapular movement with less body-weight loading.
- Should the hips move?
- Keep trunk and pelvis steady. The chest moves a few centimeters toward and away from the floor through shoulder-blade motion.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
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