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Scapula Push-Up
A straight-arm plank drill that moves only the shoulder blades through protraction and retraction, isolating the serratus anterior and scapular control.
ChestBodyweightScapular protraction
GoLightWeight mediascapula-push-up
Demonstration coming soon
Primary
Serratus anterior
Secondary
RhomboidsTrapeziusCore
Equipment
Bodyweight
Pattern
Scapular protraction
Setup
- 01Set up in a high plank with hands under the shoulders.
- 02Lock the elbows and keep them locked for the entire set.
- 03Form a straight line from head to heels.
- 04Brace the trunk so the hips cannot sag.
Execution
- 01Let the chest sink between the shoulder blades as they squeeze together.
- 02Keep the elbows straight while the blades retract.
- 03Push the floor away, spreading the shoulder blades apart.
- 04Finish fully protracted with the upper back slightly rounded, then repeat.
Checkpoints
- -Elbows stay locked; all motion comes from the shoulder blades.
- -The range is small but deliberate at both ends.
- -Hips and lower back stay still through the rep.
- -The neck stays long, not shrugged.
Common mistakes
- -Bending the elbows and turning it into a mini push-up.
- -Sagging the hips as the chest drops.
- -Rushing reps and skipping the end ranges.
- -Shrugging the shoulders toward the ears instead of protracting.
Programming notes
- -Use 2 to 3 sets of 10 to 15 slow reps in warm-ups or shoulder-health blocks.
- -Pause 1 to 2 seconds in full protraction on each rep.
- -Regress to the incline version if the plank position breaks down.
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