Incline Scapula Push Up

Also known as: incline scapular push up, incline scap push up

Beginner

Serratus Anterior

Body Weight

Use pure bodyweight leverage to build scapular control most lifters skip: Incline Scapula Push Up slots into any chest session.

How to do Incline Scapula Push Up

Set up an incline bench at a 45-degree angle.
Place your hands on the bench slightly wider than shoulder-width apart.
Position your feet on the ground, hip-width apart.
Lower your chest towards the bench, keeping your elbows tucked in.
As you lower, retract your shoulder blades, squeezing your scapulae together.
Push through your palms to extend your arms and return to the starting position.

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Incline Scapula Push Up Sets and Reps by Goal

Strength

3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.

Hypertrophy

3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.

Endurance

2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.

Common Incline Scapula Push Up Mistakes

Shortening the range as soon as the set gets hard

End the set on the last full-range rep instead of grinding out halves.

Letting the shoulder blade wing off the ribcage

Keep light pressure through the hand so the blade stays flat.

Easier and Harder Than Incline Scapula Push Up

Harder progression

Suspended Push-up

Swap Incline Scapula Push Up For

Smith Incline Shoulder Raises

Dumbbell Incline Shoulder Raise

Barbell Incline Shoulder Raise

Incline Scapula Push Up — Frequently Asked Questions

How do you do the Incline Scapula Push Up?

Set up an incline bench at a 45-degree angle. Place your hands on the bench slightly wider than shoulder-width apart. Position your feet on the ground, hip-width apart. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Incline Scapula Push Up work?

The Incline Scapula Push Up primarily targets the serratus anterior. It is classified as a chest exercise and is performed with your bodyweight only.

How many sets and reps of the Incline Scapula Push Up should I do?

For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Incline Scapula Push Up good for beginners?

Yes. The Incline Scapula Push Up is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Incline Scapula Push Up?

Try the Smith Incline Shoulder Raises, Dumbbell Incline Shoulder Raise or the Barbell Incline Shoulder Raise. Each trains the serratus anterior with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Incline Scapula Push Up the same as the incline scapular push up?

Yes. The Incline Scapula Push Up is also commonly called the incline scapular push up or the incline scap push up. Different gyms and training programs label it differently, but "incline scapular push up" and "incline scap push up" refer to this same movement.