Reps Only exercise

Scapular Push-up form, muscles worked, and workout tracking

The scapular push-up is performed in a plank position with straight arms, moving only the shoulder blades through protraction and retraction, and primarily targets the serratus anterior. It is programmed for shoulder health and scapular control because a strong serratus keeps the shoulder blade tracking properly against the ribcage during pressing, overhead work, and daily movement.

Scapular Push-up illustration

How to do Scapular Push-up

  1. 1Set up in a high plank with your hands under your shoulders and your body in a straight line from head to heels.
  2. 2Brace your core and glutes so your hips do not sag during the movement.
  3. 3Keeping your elbows locked, inhale as you pinch your shoulder blades together and let your chest sink slightly.
  4. 4Exhale as you push the floor away, spreading your shoulder blades apart and rounding your upper back at the top.
  5. 5Avoid bending the arms or dropping the hips; move slowly through the small range for the prescribed reps.

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Track Scapular Push-up in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.