Also known as: pike scapular shrugs, scapular pike shrugs, pike shoulder shrugs, shoulder pike warm-up

What is Scapula Pike Push Ups?

Scapula Pike Push Ups are an easy bodyweight shoulder warm-up performed in a pike position with straight arms, focusing on scapular elevation and depression. They primarily target the shoulders and scapular stabilizers and improve shoulder mobility and control for beginners.

How to Do Scapula Pike Push Ups

  1. Get into pike: Start in a pike push-up position: hips high, legs together and arms straight. Walk hands back if needed to increase the hip angle.
  2. Brace and align: Engage your core, tuck the tailbone slightly, and keep your neck neutral by looking toward your knees. Maintain straight arms without locking elbows.
  3. Elevate shoulders: Push through your hands to elevate shoulders toward the ears, focusing on scapular elevation using only shoulder-girdle movement, not elbow extension.
  4. Pause briefly: Hold the elevated position for one second while breathing steadily. This reinforces motor control and prevents momentum-driven repetitions.
  5. Depress shoulders: Slowly lower the shoulders by fully depressing the scapulae until you feel a full downward range. Keep arms straight and core engaged.
  6. Repeat with control: Perform 8-15 controlled reps with a steady tempo. Stop if you feel neck pain and regress to wall scapular shrugs for safety.

Muscle Groups

Shoulders

Description

Assume a pike push up position, feet together, legs & arms straight. Engage your core and keep your neck neutral, looking towards your knees.
Push away from the floor and elevate your shoulders to you ears. Pause at the top, and then depress your shoulders fully.
Keep your hips piked, arms straight & core engaged for the duration.
Repeat for repetitions.
Movement Group: Warm-Up
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of scapula pike push ups?

They improve scapular mobility, shoulder stability, and neuromuscular control while serving as a low-load warm-up for pressing work. Benefits include better shoulder position, reduced impingement risk, and improved motor control before heavier overhead movements.

What common mistakes should I avoid?

Common mistakes include bending the arms, using neck shrugging instead of shoulder elevation, hip sagging or twisting, and relying on momentum. Focus on straight arms, a neutral neck, and slow scapular-only movement to avoid these errors.

How can I progress or regress this exercise?

Regress with wall scapular shrugs or an incline pike on an elevated surface. Progress to deeper pike angles, full pike push-ups, band-resisted scapular reps, or handstand scapular shrugs as shoulder control and strength improve.