What is Scapula Push Up?
A Scapula Push Up is a bodyweight exercise that isolates scapular protraction and retraction while keeping the arms straight. It primarily targets the shoulders, upper back and core, and is a medium-level movement ideal for improving scapular control, posture, and shoulder stability.
How to Do Scapula Push Up
- Starting position: Begin in a high plank with hands shoulder-width, feet together, tailbone tucked and core braced. Keep arms fully extended and neck neutral.
- Brace the core: Engage your core and posterior pelvic tilt to prevent hip sag. Maintain a straight line from shoulders to heels throughout the movement.
- Protract scapula: Push through your palms without bending elbows, actively protracting the shoulder blades so your upper back rounds slightly. Pause briefly at full protraction.
- Retract scapula: Lower your chest by retracting the scapula, letting it sink between the shoulders as you exhale. Keep arms straight and hips stable.
- Repeat with control: Return to the start, reset core tension, and repeat smoothly for desired reps. If you can't isolate movement, switch to a kneeling progression.
Muscle Groups
Core, Shoulders, Back
Description
Start in a push up position, hands about shoulder with apart, feet together. Get into PPT (Tuck Tailbone, core engaged)Keep the elbows fully extended (arms straight), push away from the floor and protract your scapula. Pause at the top. Retract your scapula, lower your chest, letting it sink between your shoulders as you exhale. Return to the start position and repeat for repetitions.
Don't be tempted to let your elbows bend, keep your arms straight, and don’t let your hips sag at any point. Focus on movement of the scapula - If you find it difficult to isolate this movement, start from the kneeling progression.
Movement Group
Warm-Up
Required Equipment
None (bodyweight only)
Frequently Asked Questions
What are the benefits of Scapula Push Ups?
Scapula Push Ups improve scapular control, shoulder stability, and posture while engaging the core and upper back. They help prevent shoulder impingement, prime muscles for pressing movements, and serve as an effective warm-up or rehabilitation tool when performed with proper form.
What common mistakes should I avoid?
Common mistakes include bending the elbows, letting the hips sag, shrugging the shoulders, and moving too fast. Focus on keeping arms straight, maintaining a posterior pelvic tilt, slowing the scapular protraction/retraction, and using a kneeling progression if you can't isolate the shoulder blades.
How can I progress or regress the exercise?
To regress, perform kneeling scapula push-ups, incline presses against a bench, or wall protractions to build control. To progress, add slower tempos, longer isometric holds at protraction, elevated-feet plank variations, or integrate scapular drills into weighted pressing once control is mastered.