Scapular push up

BackShoulders

🔧 no equipment ↕ Push 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

All-fours position, hands wider than shoulders, hips over knees. Grip ground, engage lats, lift to high plank with legs hip-width. Pre-tension shoulders/hips/core, squeeze quads/glutes, tuck chin. Retract shoulder blades together, arms straight, pause. Protract shoulder blades apart, arms straight, pause. Repeat retractions/protractions for reps.

Muscles Worked

Serratus AnteriorRhomboidsTrapsPectoralis minorLevator scapulae

Tips

Controlled form, core tight, back straight. Gentle scapular motion, no jerking. Breathe: inhale retraction, exhale protraction. Straight elbows, isolate scapulae only. Core engaged, stable plank always. Move from shoulder blades, not arms.

Similar exercises

TRX scapular push up Back, Abs · 🔧 TRX 2/10 Lateral push up Chest, Shoulders, Upper arms · 🔧 no equipment 4/10 Single arm assisted push up Upper arms, Chest, Shoulders, Back · 🔧 no equipment 5/10 TRX push up Upper arms, Shoulders, Abs · 🔧 TRX 4/10 Single arm push up Upper arms, Chest, Shoulders, Back · 🔧 no equipment 7/10 Pike push up Shoulders, Upper arms · 🔧 no equipment 5/10 Handstand push up Shoulders · 🔧 no equipment 9/10 Decline push up Upper arms, Chest, Shoulders · 🔧 no equipment 4/10

Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.