What is Scapula Pike Push Ups?

Scapula Pike Push Ups are a bodyweight warm-up where you hold a pike position and actively elevate and depress the shoulder blades to train scapular control. They target the shoulders and core, are easy to perform, and improve shoulder mobility and readiness for pressing work.

How to Do Scapula Pike Push Ups

  1. Set pike position: Begin in a pike push-up stance with feet together, hips piked and arms straight. Look toward your knees and keep your neck neutral.
  2. Engage core: Brace your core and press through the palms to stabilize the shoulders. Maintain straight arms and a rigid body line throughout the movement.
  3. Elevate shoulders: Push through the hands to lift the shoulders toward your ears (scapular elevation). Keep arms locked and hips high while controlling the motion.
  4. Depress shoulders: Slowly pull the shoulder blades down into full depression while keeping elbows straight and core engaged. Avoid shrugging the neck forward.
  5. Repeat with control: Perform controlled repetitions focusing on full elevation and depression. Start with 8–12 slow reps, rest between sets, and prioritize form over speed.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Scapula Pike Push Ups?

They strengthen the scapular stabilizers and shoulder mobility, improving overhead pressing mechanics and posture. As a low-impact warm-up, they prime the shoulders and core and reduce injury risk by promoting proper scapular control.

What common mistakes should I avoid?

Common errors include bending the elbows, using neck extension instead of scapular motion, rushing reps, and dropping the hips. Keep arms straight, move only the shoulder blades, maintain a neutral neck, and perform slow, controlled reps.

How can I progress or regress this exercise?

Regress to wall scapular push-ups or incline pike holds if mobility or strength is limited. Progress by increasing range of motion, adding tempo, advancing to full pike push-ups, or incorporating handstand wall drills for pressing strength.