Scapula Push-Up

A foundational exercise for shoulder stability and serratus anterior strength. It corrects "winged" scapula and improves push-up mechanics.

Exercise Details

Level: Beginner
Body Area: upper
Type: push
Mechanics: Compound

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Shoulders

Secondary

Chest

Setup

Get into a high plank position with hands under shoulders. Maintain a perfectly straight line from head to heels. Keep elbows locked.

Instructions

1. Squeeze your shoulder blades together to lower your chest slightly.
2. Push through your palms to spread the shoulder blades apart.
3. Keep your elbows perfectly straight.
4. Maintain a braced core.
5. Control the small range of motion.

Common Mistakes

1. Bending the elbows.
2. Sagging the lower back.
3. Shrugging the shoulders.

Alternative Exercises

Wide Hand Push-Up

Beginner / Bodyweight-only / Chest / push

Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Suspended Push-Up

Beginner / Rings / Chest / push

An advanced push-up using a suspension trainer. The instability significantly increases the recruitment of the chest, shoulders, and core stabilizers.

Superman Push-Up

Advanced / Bodyweight-only / Chest / push

An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.

Standing Fly

Beginner / Cable Crossover Machine / Chest / isolation

A chest isolation exercise performed in a standing position, usually with cables or bands. it targets the pectorals while challenging core stability.

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