Chest Exercise · Body Weight

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Scapula Push-Up

The scapula push-up isolates the serratus anterior, the muscle that wraps around the ribs and keeps the shoulder blade flat against the back rather than winging out under load. Keep the arms straight and let the movement come entirely from the shoulder blades protracting and retracting. It's a small range of motion, but a weak serratus shows up here fast, and it's one of the more direct fixes for a winging scapula.

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Also known as: Scapula Pushup

Category

Chest

Equipment

Body Weight

Target

Serratus Anterior

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Scapula Push-Up

1. Begin in a high plank with your hands stacked under your shoulders and your body forming a straight line.
2. Drop your chest toward the floor while keeping your elbows tucked near your torso.
3. While lowering, pull your shoulder blades together and push your chest forward.
4. Pause briefly at the bottom, then press back up to your starting position.
5. Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.

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 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 Incline Scapula Push Up Body Weight · Serratus Anterior Smith Incline Shoulder Raises Smith Machine · Serratus Anterior

FAQ

What muscles does the Scapula Push-Up work?

The 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 Scapula Push-Up?

You do the 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 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 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.