Also known as: scapular plank, scapula push up, scapular push-up, shoulder blade push up
What is Scapula Plank Push Up?
The Scapula Plank Push Up is an easy bodyweight mobility exercise that trains scapular protraction and retraction, targeting the core, shoulders, and glutes while improving posture and shoulder stability. It also builds total-body tension and teaches controlled shoulder blade movement for safer push-up progressions.
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How to Do Scapula Plank Push Up
- Set plank position: Start in a forearm plank with shoulders stacked over elbows, legs together, posterior pelvic tilt, braced core, and squeezed glutes to create full-body tension.
- Prepare scapula: Breathe out and feel scapulae in neutral; avoid shrugging. Keep neck long and maintain posterior pelvic tilt before initiating movement.
- Protract shoulders: Drive elbows into the floor and protract the scapulae, spreading the shoulder blades apart while keeping hips level and core tight.
- Retract and lower: Slowly lower into scapular retraction by drawing shoulder blades together, controlling the descent without dropping hips or arching the lower back.
- Repeat with control: Repeat for desired reps, maintain steady breathing, avoid rushing, and stop if you feel shoulder pain. Progress gradually as control improves.
Muscle Groups
Shoulders, Core, Glutes
Description
Begin in a plank position. shoulders stacked over the elbow, legs together and extended behind you. Assume a posterior pelvic tilt (tuck tailbone), brace your core and squeeze your glute. Create global tension.Drive your elbows into the floor, exhale and protract your scapula (spread your shoulder blades apart) pausing at the top. Now lower yourself into scapula retraction (shoulder blades together).
Repeat for repetitions, maintaining total body tension, and not allowing your back to arch.
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of scapula plank push ups?
This exercise improves scapular mobility, shoulder stability, core strength, and posture while teaching controlled protraction and retraction. It's low-equipment, easy-level mobility work suitable for rehab prep, reducing shoulder injury risk when done with proper form.
What common mistakes should I avoid?
Common mistakes: arching the lower back, shrugging shoulders, using arm strength instead of scapular movement, and rushing reps. Correct by bracing core, tucking the pelvis, controlling scapula motion, and pausing at protraction and retraction.
How can I progress or regress this exercise?
To regress, perform scapular wall slides or incline scapular push-ups to reduce load. To progress, add full push-up integration, increase tempo control, or perform from toes with longer holds. Always use a pain-free range and add reps as control improves.