Exercise guide · Beginner · Compound

Incline Scapula Push Up: How to Do It & Muscles Worked

The incline scapula push up is a bodyweight exercise performed on an incline bench that primarily targets the serratus anterior. It also engages the triceps and shoulders. The movement emphasizes scapular retraction and protraction, helping to improve shoulder stability and strength.

Primary muscles
Not recorded
Secondary muscles
Triceps , Shoulders
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the incline scapula push up
Front view: muscles worked by the incline scapula push up. Secondary: triceps and shoulders.
Back view: muscles worked by the incline scapula push up. Secondary: triceps and shoulders.
Primary Secondary

How to do the incline scapula push up

  1. Step 1: Set up an incline bench at a 45-degree angle.
  2. Step 2: Place your hands on the bench slightly wider than shoulder-width apart.
  3. Step 3: Position your feet on the ground, hip-width apart.
  4. Step 4: Lower your chest towards the bench, keeping your elbows tucked in.
  5. Step 5: As you lower, retract your shoulder blades, squeezing your scapulae together.
  6. Step 6: Push through your palms to extend your arms and return to the starting position.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the incline scapula push up by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.