What is Push Up + Scapula Push Up?

Push Up + Scapula Push Up is a combined bodyweight movement that pairs a standard push-up with a scapular protraction/retraction drill to strengthen pressing mechanics. It primarily targets the triceps, shoulders, and core, and is rated medium difficulty—ideal for improving shoulder stability and upper-body control.

How to Do Push Up + Scapula Push Up

  1. Setup position: Start in a high plank with hands under shoulders, body straight and feet hip-width. Engage core and keep scapula neutral to protect the shoulders.
  2. Lower with control: Bend elbows to lower your chest toward the floor, keeping ribs down and spine neutral. Maintain scapular stability and move slowly.
  3. Scapular protraction: At the bottom, push through your hands to protract the shoulder blades, rounding the upper back slightly while keeping arms straight and core engaged.
  4. Scapular retraction: Pull the shoulder blades back together without bending the elbows, squeezing between the shoulder blades to reset scapular control.
  5. Press up: Press through your palms to extend the elbows and return to high plank, keeping core tight and shoulders over wrists. Repeat with focus on form.

Muscle Groups

Triceps, Core, Shoulders

Description

Description Coming Soon.

Movement Group

Push

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Push Up + Scapula Push Up?

This exercise improves shoulder stability, scapular control, and pressing strength while targeting triceps and core. It reduces risk of shoulder impingement by training controlled scapular movement and enhances bodyweight pressing mechanics.

What common mistakes should I avoid?

Common mistakes include collapsing the shoulders, flaring elbows, rushing scapular protraction/retraction, holding your breath, and allowing hips to sag. Focus on slow, controlled scapular movement, proper elbow tracking, and continuous core bracing.

How can I progress or modify this exercise?

Modify by doing the movement on knees, elevating hands, or reducing range of motion. Progress by increasing reps, adding a weighted vest, elevating feet, using explosive push-ups, or adding isolated scapular holds and banded retractions.