Incline Scapula Push Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Incline Scapula Push-Up is a bodyweight exercise that primarily targets the shoulders, with a secondary emphasis on the serratus anterior. Performed with the hands elevated on an inclined surface, this movement focuses on scapular protraction and retraction, enhancing shoulder stability and control. Unlike traditional push-ups, the arms remain straight while the shoulder blades move forward and backward, activating the serratus anterior to improve scapular mobility and support. This exercise is excellent for refining shoulder mechanics, strengthening the upper body, and reducing the risk of shoulder injuries, making it a valuable addition to any mobility or strength routine.
How to Perform
Set Up Your Position
Place your hands on an elevated surface, such as a bench or step, ensuring they are slightly wider than shoulder-width apart. Extend your legs behind you, keeping your feet on the ground and your body aligned from head to heels.
Engage Your Core
Activate your core muscles to maintain a stable and neutral spine. Keep your body rigid, avoiding any sagging or arching in the lower back.
Initiate the Movement
Without bending your elbows, slowly draw your shoulder blades together, allowing your upper body to move slightly downward as your scapulae retract.
Protract the Scapulae
Push your shoulder blades apart by pressing firmly into the elevated surface, allowing your upper back to rise while maintaining straight arms. This motion activates the serratus anterior and reinforces scapular mobility.
Control Each Rep
Continue moving between retraction and protraction in a controlled manner, ensuring fluid motion without excessive strain. Perform the desired number of repetitions while maintaining proper form and core engagement throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain Core Stability
Keep your abdominal muscles engaged throughout the movement to support your spine and maintain proper posture.
Adjust the Incline as Needed
Begin with a lower surface for support and gradually work your way up to a higher incline as your strength improves.
Control Your Shoulder Blades
Focus on drawing your scapulae together at the peak of the movement to ensure proper activation of the targeted muscles.
Prevent Lower Back Strain
Keep your core tight to avoid excessive arching in your lower back, maintaining a neutral spine position.
Move with Precision
Execute each repetition with a smooth and steady motion, avoiding any abrupt or uncontrolled movements.
Optimize Hand Placement
Position your hands slightly wider than shoulder-width apart to effectively engage both the shoulders and chest.
Breathe Properly
Exhale as you push your body away from the surface and inhale as you return to the starting position.
Modify If Necessary
If the standard version is too difficult, try performing the exercise on your knees for added support.
Prepare Your Muscles
Always warm up and stretch beforehand to reduce the risk of injury and enhance mobility.
Track Your Progress
Keep a record of your sets and reps to monitor improvement and gradually increase your endurance over time.
How Not to Perform
Avoid Arching Your Lower Back
Do not let your lower back sag during the exercise. This puts unnecessary strain on the spine and can lead to injury. Keep your core engaged to maintain a neutral spine position throughout the movement.
Don’t Let Your Elbows Flare Out Too Much
Avoid excessively flaring your elbows out to the sides. This can place unnecessary stress on the shoulder joints. Keep your elbows slightly pointed outward but not excessively wide to reduce strain and properly target the shoulder muscles.
Don’t Rush the Movement
Avoid rushing through the exercise. Perform each rep with control, focusing on the scapular movement and engaging the correct muscles. Jerking or bouncing the body can lead to wasted energy and ineffective results.
Do Not Let Your Hands Be Too Narrow
Avoid placing your hands too close together, as it shifts focus away from the shoulders and may strain the wrists. Position your hands slightly wider than shoulder-width apart to effectively target the shoulder muscles and chest.
Don’t Hyperextend Your Shoulders
Avoid overextending your shoulders by pushing too far into protraction. This can cause unnecessary tension in the shoulder joints. Focus on a controlled motion without overreaching at the top of the movement.
Avoid Lack of Core Engagement
Do not neglect your core throughout the exercise. Failing to engage your core can lead to poor form, improper scapular movement, and lower back discomfort. Keep your core tight to support your body and maintain stability.
Don’t Perform the Exercise Without a Warm-Up
Avoid jumping straight into the exercise without warming up. Skipping the warm-up increases the risk of muscle strain or injury. Always prepare your muscles with a proper warm-up to ensure smooth, safe movement.
Don’t Perform on Too High of an Incline Initially
Avoid starting with too steep of an incline. This can make the exercise too difficult and increase the risk of poor form or injury. Start with a lower incline and progress as you build strength.
Avoid Holding Your Breath
Don’t hold your breath during the exercise. Failing to breathe properly can cause unnecessary tension in the body. Exhale as you push up and inhale as you lower back down to maintain proper oxygen flow and control.
Don’t Neglect Your Scapular Movement
Avoid neglecting the movement of the scapulae. The exercise's focus is on controlling the scapular motion (protraction and retraction), so be sure to engage this movement rather than relying solely on your arms to push.
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.
