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Scapular Push-Up 101 Video Tutorial

Strength Gym Main Variation

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Scapular Push-Up
Scapular Push-Up

Exercise Synopsis

Target Muscle Group

Serratus

Secondary Targets

Execution

Isolation

Force Type

Push (Bilateral)

Required Equipment

Bodyweight

Fitness Level

Intermediate

Variations

None

Alternatives

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Scapular Push-Up is a bodyweight isolation exercise that primarily targets the serratus anterior, with secondary engagement of the upper back and traps. It is performed in a standard push-up position with straight arms, focusing solely on the movement of the shoulder blades. By protracting and retracting the scapulae without bending the elbows, this exercise strengthens the serratus anterior, improves shoulder stability, and enhances overall scapular control. As a Push (Bilateral) movement, the Scapular Push-Up is particularly beneficial for athletes and individuals looking to improve posture, reduce the risk of shoulder injuries, and enhance upper-body mobility.

How to Perform

  1. Begin in a quadruped position, ensuring your hands are positioned wider than shoulder-width and your knees are directly beneath your hips. Keep your toes tucked under and maintain contact with the floor.

  2. Press your palms firmly into the ground and externally rotate your shoulders to engage your lats. Extend your legs fully, lifting your knees off the ground until your body forms a straight line from head to heels in a high plank stance. Keep your feet at hip-width for stability.

  3. Brace your core, engage your quads and glutes, and create full-body tension to maintain a neutral spine. Keep your chin tucked, as if gently holding an egg under it, to ensure proper neck alignment. This will be your starting position for all repetitions.

  4. Keeping your arms completely straight, draw your shoulder blades back and together, allowing your upper body to slightly lower as the scapulae retract. Hold this position briefly, feeling the engagement in your upper back.

  5. Without bending your arms, push your shoulder blades apart, rounding your upper back slightly as the scapulae protract. Pause again to reinforce control over the movement.

  6. Repeat the cycle of scapular retraction and protraction for the desired number of repetitions, focusing on controlled, deliberate movement without compromising posture or stability.

Tips

  1. Keep Arms Straight – Avoid bending your elbows; the movement should come solely from your shoulder blades.

  2. Engage Your Core – Maintain a tight core to stabilize your body and prevent excessive lower back arching.

  3. Protract and Retract the Scapulae – Focus on controlled movement of the shoulder blades, pulling them together and then pushing them apart.

  4. Maintain a Neutral Spine – Keep your body in a straight line from head to heels, avoiding sagging or excessive rounding.

  5. Keep Feet Hip-Width Apart – This provides better balance and stability throughout the movement.

  6. Tuck Your Chin Slightly – Prevent neck strain by keeping your head aligned with your spine, as if holding an egg under your chin.

  7. Control the Tempo – Perform the movement slowly and deliberately to maximize muscle activation and avoid using momentum.

  8. Apply Even Pressure Through Hands – Distribute your weight evenly across your palms to maintain shoulder stability.

  9. Breathe Naturally – Inhale as you retract the scapulae and exhale as you protract them.

  10. Avoid Shrugging – Keep your shoulders away from your ears to prevent unnecessary tension in the traps.

How Not to Perform

  1. Do Not Bend Your Elbows – Keep your arms straight throughout the movement; bending them turns this into a regular push-up and reduces focus on the scapulae.

  2. Avoid Using Momentum – Perform slow, controlled movements to fully engage the serratus anterior; rushing the movement reduces effectiveness and wastes energy.

  3. Do Not Let Your Hips Sag or Rise – Keep your body in a straight line from head to heels; sagging stresses the lower back, while lifting the hips reduces the load on the target muscles.

  4. Do Not Shrug Your Shoulders – Keep your shoulders away from your ears; shrugging overactivates the traps and shifts focus away from the serratus anterior.

  5. Avoid Holding Your Breath – Breathe naturally; inhale during retraction and exhale during protraction to maintain stability and prevent tension buildup.

  6. Do Not Overextend the Movement – Avoid excessive retraction or protraction of the scapulae, as this can cause instability and unnecessary strain.

  7. Keep Your Neck Neutral – Do not crane your neck forward or let your head drop; keep your chin slightly tucked to avoid unnecessary stress on the cervical spine.

  8. Ensure Even Weight Distribution – Do not place too much pressure on your wrists or fingers; spread your weight evenly across your palms to maintain balance.

  9. Avoid Locking Out Your Joints – While your arms should stay straight, do not hyperextend your elbows, as this can lead to joint discomfort over time.

  10. Stay Engaged Throughout the Movement – Do not let your muscles relax between reps; maintain core and shoulder tension to maximize effectiveness and avoid unnecessary strain.

Variations

Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.

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