What is Scapula Plank Push Up?

The Scapula Plank Push Up is a bodyweight plank variation that trains scapular protraction and retraction while maintaining global tension. It primarily targets the core, shoulders, and glutes and is an easy-level mobility exercise suitable for beginners focusing on shoulder stability and core control.

How to Do Scapula Plank Push Up

  1. Set plank position: Start in a forearm plank with shoulders stacked over elbows, legs extended and feet together. Tuck tailbone into a slight posterior pelvic tilt.
  2. Brace and tense: Brace your core, squeeze glutes and create full-body tension to prevent hip sagging or lumbar arching throughout the movement.
  3. Protract shoulders: Drive your elbows into the floor and exhale while protracting the scapulae (shoulder blades spread), pausing briefly at the top.
  4. Retract scapulae: Lower by retracting the scapulae (bringing shoulder blades together) without bending the elbows; keep hips stable and spine neutral.
  5. Repeat with control: Perform controlled repetitions, move only through the shoulder blades, maintain steady breathing, and stop if you experience pain or lose core tension.

Muscle Groups

Core, Shoulders, 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.

Movement Group

Mobility

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Scapula Plank Push Ups?

This exercise improves scapular mobility and shoulder stability, strengthens the core and glutes, and enhances posture. It trains coordinated protraction and retraction, reduces shoulder impingement risk when done correctly, and improves overall plank and pressing control.

What common mistakes should I avoid?

Common mistakes include letting the lower back sag or hips rise, bending the elbows, using rapid uncontrolled scapular movements, and holding your breath. Maintain a neutral spine, full-body tension, small scapular-only movement, and steady breathing to avoid strain.

How can I progress or modify this exercise?

Progress by increasing hold time, adding tempo control, or performing from a high plank. Regress with wall scapular protractions, bent-knee plank variations, or reduced range of motion. Combine with shoulder mobility drills to build better control.