Videos
Instructions
- Start in a high plank position with arms straight and shoulders above wrists.
- Keep your elbows locked and lower your chest by squeezing your shoulder blades together.
- Push the floor away by spreading your shoulder blades apart.
- Repeat the movement while maintaining a neutral spine and stable hips.
Technical Tips
- Avoid bending your elbows during the movement.
- Keep your neck aligned with your spine.
- Focus on moving only your shoulder blades.
Breathing Tips
- Inhale as you lower your chest by retracting shoulder blades.
- Exhale as you push away and protract your shoulder blades.
Medical restrictions
- Shoulder impingement
- Rotator cuff injuries
- Severe wrist pain
What is the purpose of scapular push ups?
Scapular push ups strengthen the muscles around the shoulder blades, improve scapular stability, and enhance shoulder mobility, which is essential for injury prevention and better upper body movement mechanics.
Are scapular push ups good for posture?
Yes, scapular push ups are excellent for posture as they activate the serratus anterior and mid-back muscles, helping correct rounded shoulders and promoting proper scapular alignment.
How many scapular push ups should I do daily?
Performing 2-3 sets of 10-15 scapular push ups daily is effective for improving shoulder health, mobility, and stability without causing excessive fatigue.
Can scapular push ups help with shoulder pain?
Scapular push ups can help reduce certain types of shoulder pain by strengthening stabilizing muscles, but consult a physiotherapist if pain persists or worsens during the exercise.
Do scapular push ups build chest muscles?
Scapular push ups primarily target the muscles around the shoulder blades rather than the chest, though they do engage the chest minimally as stabilizers during the movement.
The Scapular Push Up is an essential bodyweight exercise that strengthens the stabilizing muscles around the scapula, improving shoulder health and posture. Unlike a traditional push up, this movement isolates scapular protraction and retraction without elbow flexion, training the serratus anterior and mid-back muscles to enhance shoulder stability. It is widely used in rehabilitation, warm-ups, and strength programs to correct rounded shoulders and improve upper body mechanics. The Scapular Push Up also contributes to better performance in pushing exercises by increasing control and mobility of the scapula, reducing injury risks during heavy lifts or dynamic movements. It is suitable for all fitness levels and requires no equipment, making it accessible for home training, calisthenics, and functional warm-ups before upper body workouts. Integrating this exercise into your routine will promote optimal shoulder function, enhance pressing power, and support overall upper body strength development.