Scapular Push-Up
The scapular push-up is a small-range bodyweight drill done from the top of a push-up: with your elbows locked straight, you move only your shoulder blades, spreading them apart and then letting them draw together. It trains the serratus anterior, the muscle that holds the shoulder blade against the ribcage and rotates it upwards, with little work for the upper trapezius.
Also called: Scap Push-Up, Push-Up Plus, Scapula Shrug, Scapula Shrugs · Equipment: bodyweight · Pattern: push
Step by step
- Set up at the top of a push-up with your hands under your shoulders, fingers pointing forwards, arms straight and your body in one straight line from head to heels. For an easier version, put your knees down or your hands on a bench.
- Squeeze your glutes and brace your abs so your hips and spine stay still for the whole set.
- Lock your elbows straight and keep them locked on every rep.
- Push the floor away so your shoulder blades spread apart and your upper back rises slightly towards the ceiling. Hold the top for a moment.
- Let your chest sink slowly between your arms so your shoulder blades draw together, keeping your elbows straight.
- Move smoothly between the two positions; the whole movement is only a few centimetres.
- Breathe out as you push away and breathe in as your chest sinks.
- After the last rep, bring your knees to the floor to rest.
- Elbows locked, only the shoulder blades move
- Push the floor away
- Spread the shoulder blades wide at the top
- Reach long, shoulders away from your ears
- Let your chest sink slowly between your arms
- Straight line from ears to heels
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Serratus anterior | Prime mover | B |
| Pectoralis minor | Secondary | C |
| Trapezius: lower | Stabiliser | C |
| Triceps brachii | Stabiliser | D |
| Anterior deltoid | Stabiliser | D |
| Rectus abdominis | Stabiliser | D |
| Transverse abdominis | Stabiliser | D |
| Rhomboids | Dynamic stabiliser | C |
| Trapezius: middle | Dynamic stabiliser | C |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Elbows bending
Fix: Lock your elbows and move only your shoulder blades.
Shrugging towards the ears
Fix: Keep your neck long and push your shoulders away from your ears.
Hips sagging or piking
Fix: Squeeze your glutes and brace your abs, or put your knees down.
Half reps at the top
Fix: Let your chest sink fully between your arms on every rep.
Shoulder blades tipping forwards
Fix: Push away and reach long so your shoulder blades stay flat on your ribcage.
What the research says
Rehab & prehab · first choiceSport performanceEndurance
- Muscle activity — A meta-analysis of 19 EMG studies found the push-up plus is a strong activator of the serratus anterior, and a lab study found serratus activity peaks in the final push-away phase while the upper trapezius stays quiet. Muscle activity is not the same as growth.
- Set-up — The same meta-analysis found a stable surface, straight elbows and shoulder-width hands favoured serratus activity, while an unstable surface raised upper-trapezius activity without adding serratus activity.
- Easier versions — A lab study found the knee push-up plus still produced serratus activity above 20% of maximum. Another found easier wall versions shifted the balance towards the upper trapezius.
- Reps — Scapular push-ups are commonly done for 10–25 slow reps, as a warm-up before pressing or as an accessory at the end of a session. Research on growth finds similar results across a wide range of loads when sets are hard, but this drill is mainly used for control and endurance.
- Pairing — A common approach pairs it with a shoulder-blade retraction drill, such as a scapular row or scapular pull-up, so both directions are trained. There is no research comparing pairings.
Log the scapular push-up in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.