shoulder focus
Scapular Push-Ups
Builds serratus and shoulder blade control.
Key cue: Arms stay straight: let your chest sink between your shoulder blades, then push away.
Area
shoulder
Level
intermediate
Volume
3 × 10
Goal
fitness
How to do it
- 1Start in a high plank, with your hands under your shoulders, your arms straight and your body in one line from head to heels.
- 2Keeping your elbows straight, let your chest sink slowly between your shoulder blades.
- 3Push the floor away so your upper back rounds slightly and your shoulder blades spread apart.
- 4Repeat 10 times. The only movement is at your shoulder blades: your elbows never bend.
Easier and harder versions
- Easier
- Do it on your hands and knees, or standing with your hands on a wall.
- Harder
- Add a slow 3-second hold at the end of each push, or take 4 seconds for each repetition.
Helps with
Commonly used for:
Scapular controlSerratus weaknessShoulder blade winging
Read more
Benefits
- Builds blade control
- Reduces shoulder impingement
- Strong base for push-ups
Muscles worked
Strengthening. Strengthens your serratus anterior, lower trapezius and core.
Serratus anteriorLower trapeziusCore
Form tips
- Keep your tummy gently braced and your body in one line.
- Think of pushing the floor away, not pushing up with your arms.
Common mistakes
- Bending the elbows, so it becomes a push-up.
- Letting your lower back sag.
When to avoid or modify
- Wrist pain when taking weight: rest on your fists or do it against a wall
- Shoulder pain when loaded: stop
- Recent shoulder or wrist surgery, unless your surgeon has cleared it
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder