Also known as: scapular push-ups, scapula push-ups, push-up scapula combo, scapular retraction push-ups, pressing with scapular control

What is Push Up + Scapula Push Up?

The Push Up + Scapula Push Up is a combined bodyweight pressing exercise that links a standard push-up with scapular push-ups to train triceps, shoulders and core. It improves pressing strength, scapular control and core tension for safer shoulder mechanics during pressing. Difficulty: Medium.

How to Do Push Up + Scapula Push Up

  1. Get into plank: Start in a high plank with hands under shoulders, feet hip-width, and a neutral spine. Brace your core and retract shoulder blades slightly.
  2. Set scapula position: Before lowering, pull your shoulder blades together to create stable scapular retraction and prevent shrugging during the descent.
  3. Lower with control: Bend elbows to lower chest toward the floor, keeping elbows about 45 degrees to your body and maintaining a straight torso.
  4. Scapular push-up: Near lockout, keep arms mostly straight and protract then retract the scapulae — push your chest away, then pull shoulder blades together slowly.
  5. Finish and reset: Complete the repetition with a full lockout, maintain core tension, reset scapular position if needed, and repeat with controlled breathing.

Muscle Groups

Triceps, Core, Shoulders

Description

Description Coming Soon.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of doing this exercise?

Combining push-ups with scapular work builds pressing strength while training scapular mobility and stability. It strengthens triceps, shoulders and core, improving shoulder mechanics and reducing injury risk when performed with proper form.

What common mistakes should I avoid?

Avoid flaring elbows, shrugging shoulders, and letting the hips sag. Rushing the scapular protraction/retraction reduces effectiveness—move deliberately and maintain a braced core and neutral spine.

How can I progress or regress this movement?

Regress with knee push-ups, elevated hands, or wall scapular pushes. Progress by adding tempo, decline push-ups, weighted vests or performing on rings for greater instability and scapular challenge.