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Exercise 3011 · REF GdMa1ET

Incline Scapula Push Up exercise animation

Incline Scapula Push Up

Category
Chest
Equipment
Body Weight
Target
Serratus Anterior

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.

How to Do the Incline Scapula Push Up

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

Muscles Worked

The Incline Scapula Push Up primarily targets the Serratus Anterior, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

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

More Serratus Anterior Exercises

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

Equipment Alternatives

Don't have body weight? These target the same serratus anterior with different equipment.

Barbell Incline Shoulder Raise Barbell Incline Shoulder Raise Barbell · Serratus Anterior Dumbbell Incline Shoulder Raise Dumbbell Incline Shoulder Raise Dumbbell · Serratus Anterior Smith Incline Shoulder Raises Smith Incline Shoulder Raises Smith Machine · Serratus Anterior

FAQ

What muscles does the Incline Scapula Push Up work?
The Incline Scapula Push Up primarily targets the serratus anterior, with the triceps and shoulders assisting.
What equipment do I need for the Incline Scapula Push Up?
The Incline Scapula Push Up is done with no equipment — just body weight.
What's a good alternative to the Incline Scapula Push Up?
If you don't have access to the space or setup it needs, the Barbell Incline Shoulder Raise targets the same serratus anterior using barbell instead.