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Strength Training
Scapular Push-Up
Beginner
About This Exercise
Serratus anterior activation. Teaches scapular control that stabilizes the shoulder during all pressing movements.
1Setup
Start in a high plank position. Arms straight, hands under shoulders. Body in a straight line from head to heels.
2Execution
Without bending your elbows, let your chest sink between your shoulder blades (retraction). Then push the ground away, rounding your upper back and spreading your shoulder blades apart (protraction). The movement is small — only your shoulder blades move.
Pro Tips
- Keep arms locked straight — zero elbow bend
- Think about pushing the floor as far away as possible
- Movement comes from shoulder blades, not arms
- Squeeze at the top (protracted position) for 1 second
Safety Notes
- !Do not let your hips sag — maintain plank position throughout