Scapula Push-up

Also known as: scapular push up, scapular push-ups, scap push up

Beginner

Serratus Anterior

Body Weight

Almost nobody performs this correctly: the elbows never bend, and the whole rep is the shoulder blades sliding apart and back together.

How to do Scapula Push-up

Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
Lower your chest towards the ground, keeping your elbows close to your body.
As you lower, squeeze your shoulder blades together and push your chest forward.
Pause for a moment at the bottom, then push back up to the starting position.
Repeat for the desired number of repetitions.

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Scapula Push-up Sets and Reps by Goal

Strength

3 sets of 8-10 slow reps with the feet elevated on a bench or a light plate on the upper back, pausing 2 seconds in full protraction.

Hypertrophy

3 sets of 12-15 reps with 45-60 seconds rest, pushing the floor away hard at the top so the serratus fully rounds the upper back.

Endurance

2-3 sets of 20-25 continuous reps as a shoulder warm-up before pressing, with no pause at either end and minimal rest.

Common Scapula Push-up Mistakes

Bending the elbows, which converts the rep into a short-range push-up and removes the serratus from the movement entirely.

Lock the elbows and keep them locked. If they bend at all, move to a kneeling or hands-elevated position until the lockout holds.

Only pressing up and never letting the chest sink, so half the available range never happens.

Let the shoulder blades pinch together and the chest drop toward the floor on every rep before reversing into a full push away.

Letting the hips sag or pike while the shoulder blades move.

Squeeze the glutes and keep the ribs pulled down so only the shoulder blades travel. From the side the hips should look frozen.

Easier and Harder Than Scapula Push-up

Harder progression

Assisted Wide-grip Chest Dip (kneeling)

Swap Scapula Push-up For

Smith Incline Shoulder Raises

Dumbbell Incline Shoulder Raise

Barbell Incline Shoulder Raise

Scapula Push-up — Frequently Asked Questions

How do you do the Scapula Push-up?

Start in a high plank position with your hands directly under your shoulders and your body in a straight line. Lower your chest towards the ground, keeping your elbows close to your body. As you lower, squeeze your shoulder blades together and push your chest forward. 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 Scapula Push-up work?

The 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 Scapula Push-up should I do?

For muscle growth: 3 sets of 12-15 reps with 45-60 seconds rest, pushing the floor away hard at the top so the serratus fully rounds the upper back. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Scapula Push-up good for beginners?

Yes. The 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 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 Scapula Push-up the same as the scapular push up?

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