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Exercise 3021 · REF jV65tKx

Scapula Push-Up exercise animation

Scapula Push-Up

Category
Chest
Equipment
Body Weight
Target
Serratus Anterior

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.

How to Do the Scapula Push-Up

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

Muscles Worked

The 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 Incline Scapula Push Up Incline 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 Scapula Push-Up work?
The Scapula Push-Up primarily targets the serratus anterior, with the triceps and shoulders assisting.
What equipment do I need for the Scapula Push-Up?
The Scapula Push-Up is done with no equipment — just body weight.
What's a good alternative to the 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.