Exercise guide · Beginner · Compound

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

The scapula push-up is a bodyweight exercise that targets the serratus anterior and helps improve scapular mobility and stability. It is performed in a high plank position, focusing on the movement of the shoulder blades rather than the elbows.

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

How to do the scapula push-up

  1. Step 1: Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
  2. Step 2: Lower your chest towards the ground, keeping your elbows close to your body.
  3. Step 3: As you lower, squeeze your shoulder blades together and push your chest forward.
  4. Step 4: Pause for a moment at the bottom, then push back up to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the 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.