Scapular Push-Up Guide: How to Master Scapular Push-Ups

Scapular push-ups—also known as scapula push-ups or scap push-ups—use a small range of motion to strengthen your scapular muscles. “Scapula” is the medical term for the shoulder blade, or the wide, flat bone that connects three muscle groups. The main muscle worked out during scapular push-ups is the serratus anterior muscle. The serratus anterior muscles are located on the left and right sides of your rib cage. These muscles help keep your shoulder blades flat against your upper back. Working out these muscles can help you build shoulder strength and increase shoulder blade mobility.

To practice scapular push-ups, start in the standard push-up position or high plank position. Keeping your back in a straight line and without bending your elbows, slowly squeeze your shoulder blades together and apart to move your upper body up and down slightly.

There are several notable benefits to practicing scapular push-ups.

1. 1. Scapular push-ups can help fix winged scapula. Physical therapists rely on exercises like scapular push-ups to help correct winged scapula, a condition where the scapula muscles are weak, causing them to protrude like wings.
2. 2. Scapular push-ups improve shoulder mobility. The scapula muscle is responsible for movement in the shoulder and shoulder blades. Working out this muscle group helps keep your shoulders strong and healthy.
3. 3. Scapular push-ups are a great workout warm-up. If your workouts leave you with shoulder pain, neck pain, or back pain, practicing scapular push-ups can help loosen your muscles and improve your joint mobility, reducing the risk of pain.

For scapular push-ups, begin by performing 2–3 sets of 10–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout.

1. 1. Get into an all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees. Your hands should be wider than your shoulders.
2. 2. Grip the ground with your hands and rotate your shoulders outward to engage your lats. Straighten your legs to lift your knees off of the ground so you end up in a high plank position. Your legs should be hip-width apart.
3. 3. Pre-tension your shoulders and hips while engaging your core. Squeeze your quads and glutes. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this starting position.
4. 4. While maintaining your alignment, keep your arms straight and retract your shoulder blades by pulling them back and together. Pause at this point in the movement.
5. 5. Keep your arms straight and protract your shoulder blades by pushing them away from each other. Pause again.
6. 6. Continue to retract and protract your shoulder blades for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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