Also known as: scapular push-ups, scapular pushups, shoulder protraction push-up, scapular retraction push-up, kneeling scapular push

What is Scapula Push Up?

The Scapula Push Up is a bodyweight exercise that isolates scapular protraction and retraction to target the shoulders, upper back and core. It's medium difficulty, focusing on shoulder stability and scapular control while keeping the arms straight - ideal for warm-ups and rehab.

How to Do Scapula Push Up

  1. Set starting position: Begin in a high plank with hands shoulder-width, arms straight, feet together and posterior pelvic tilt with core braced.
  2. Keep arms straight: Lock your elbows and resist bending; maintain straight arms while isolating scapular movement - avoid shoulder shrugging and hip sag.
  3. Protract scapula: Push through the palms and push your chest away to protract the shoulder blades, holding the top position for one to two seconds.
  4. Retract scapula: Slowly relax chest toward the floor by retracting the scapulae while keeping arms straight; inhale as the shoulder blades sink between the ribs.
  5. Control repetitions: Perform controlled reps (8-15) or 30-60 second holds. Use the kneeling progression if you cannot isolate the scapular movement yet.

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
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of scapula push ups?

They improve scapular mobility and stability, strengthen the serratus anterior, shoulders, upper back and core, and enhance push-up mechanics. Performed with control, they support shoulder health and reduce impingement risk.

What common mistakes should I avoid?

Common mistakes include bending the elbows, shrugging the shoulders, allowing hips to sag, and rushing the movement. These reduce scapular isolation and can strain the shoulders. Keep arms straight, core braced and move slowly.

How can I progress or regress this exercise?

Regress by performing the movement from your knees, on an incline or against a wall. Progress with slower tempo, longer protraction holds, more reps, or integrate scapula control into full push-ups once you can isolate the movement.