Chest Exercise · Body Weight

Expand

Incline Scapula Push Up

A scapular push-up isn't really a pushing exercise at all — the elbows stay locked and the movement comes entirely from the shoulder blades protracting and retracting, training the serratus anterior that most pressing exercises only work indirectly. It's a common prehab and shoulder-health drill rather than a strength builder.

Go to the movement steps

Also known as: Incline Scapula Pushup

Category

Chest

Equipment

Body Weight

Target

Serratus Anterior

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Incline Scapula Push Up

1. Adjust an incline bench to a 45-degree angle.
2. Place your hands on the bench just wider than shoulder width.
3. Set your feet on the floor at hip width.
4. Lower your chest toward the bench, keeping your elbows tucked close.
5. As you descend, draw your shoulder blades together, squeezing them behind you.
6. Push through your palms to straighten your arms and return to the start.
7. Execute the desired number of reps with smooth cadence and consistent focus on the serratus anterior.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Incline Scapula Push Up mainly targets your Serratus Anterior, with your Triceps helping support the movement, along with your Shoulders.

More Chest Exercises

Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band · Pectorals

More Serratus Anterior Exercises

Barbell Incline Shoulder Raise Barbell · Serratus Anterior Dumbbell Incline Shoulder Raise Dumbbell · Serratus Anterior Scapula Push-Up Body Weight · Serratus Anterior Smith Incline Shoulder Raises Smith Machine · Serratus Anterior

FAQ

What muscles does the Incline Scapula Push Up work?

The Incline Scapula Push Up mainly works your serratus anterior. It also helps strengthen your triceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Incline Scapula Push Up?

You do the Incline Scapula Push Up with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Incline Scapula Push Up?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Incline Scapula Push Up?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.