Scapular Push-Up

Scapular push-up is an unique variation of traditional push-ups that increase the focus on the shoulders as the primary mover. Instead of flexing your arms to lower your chest, you will keep your arms extended in an upright plank position. Focus on only contracting the shoulder blades to target shoulder and upper-back engagement.

This exercise is extremely beneficial for developing the mind-muscle connection due to the small muscle movements. It is essential to concentrate on engaging the target muscles to achieve optimal results. 

It is an effective part of a functional full-body routine and can be performed in the gym or at home. You can also program it along with traditional push-ups to enhance the stimulus. However, be sure to reference how many pushups are too many to avoid overuse injuries.

How To Do

  1. Begin in a plank position with your arms fully extended. Your hands should be placed under your shoulders.
  2. Your legs should be extended behind you, forming a straight line with your body from your head to your feet.
  3. Inhale to engage your core.
  4. Exhale as you slowly contract your shoulder blades to raise your upper body. Your arms should not move as you focus only on moving the shoulders.
  5. Hold at the top for a count, and squeeze your shoulder blades together while engaging the upper back.
  6. Inhale to release back to the starting position, keeping your arms extended the entire time.
  7. Repeat for the desired number of reps and sets.

Tips From Expert

  • Ensure you retract your shoulder blades before lowering into the push-up position. This allows targeted muscle development.
  • Inhale and engage your core before lowering down. Exhale as you come back to the starting position.
  • Ensure your arms are shoulder-width and your feet are together to maintain a stable body position.
  • Maintain a straight line from your head to your toes throughout the exercise. Make sure your hips don’t sag at any point to prevent lower back stress.
  • Use a mat or a padded surface to improve exercise comfort.
  • Keep a neutral head position facing the ground. This limits neck strain and injury.

Optimal Sets and Reps

The following table describes the appropriate number of repetitions and sets to complete based on fitness level and training goals.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15–20
Power Training 3–5 3–5 (Explosive)
Optimal Sets & Reps of Scapular Push-Up

How to Put in Your Workout Split

The scapular push-up is very beneficial in multiple workout routines. It is especially effective during upper-body and back-focused workouts. It focuses on your shoulders and upper-back muscles.

Alongside building muscle, it also helps to improve strength and your mind-muscle connection. Because of this, it can be programmed differently depending on your training focus.

  • Shoulders and Back— the scapular push-up is very beneficial in a back and shoulder workout. Due to its isolated approach on the shoulder blades, it is effective at building shoulder strength and muscle hypertrophy. Program the scapular push-up to finish a shoulder and back day following heavier lifts like lat pulldowns and bent-over rows.
  • Functional Upper-Body—The main goal here is to improve muscle balance and functional strength using higher repetitions and lower weight. Incorporate the scapular push-up at the end of an upper-body workout for maximum benefits. Program it after deadlifts, chest presses, and pull-ups for a balanced routine.
  • Push-Day Routine — For this option, we utilize a unique upper-body training approach targeting exercises that replicate pushing movements. The scapular push-up is a great option for this routine. Pair it with other upper-body pushing exercises like bench presses and tricep extensions for a targeted stimulus enhancing your workout.

The scapular push-up is very versatile as it only requires body weight. It can be performed in a gym or at home for maximum accessibility.

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Primary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Serratus Anterior

The serratus anterior is an influential shoulder muscle that functions as a prime mover during shoulder retraction exercises. This refers to contracting to bring the shoulder blades together. It supports many daily activities involving the shoulders like shrugging, throwing, and reaching for objects.

The serratus anterior is a prime mover during the scapular push-up to pull the shoulder blades back together behind you. It supports the upper back muscles to maintain proper spinal alignment, improving posture.

Studies have shown the serratus anterior can reach muscle activation levels ranging from 45%—64% during push-up variations. This demonstrates the level of effort expended by the muscle during the scapular push-up.

Secondary Muscle Groups

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Sternal Head Of Pectoralis Major

The pectoralis major is made up of three heads: the clavicular, sternal, and abdominal head. This muscle comprises a large part of your chest musculature. The sternal head sits in front of the breastbone and attaches to either side of your obliques (side ab muscles).

The sternal head is active during shoulder adduction (bringing the arm across your body) and extending the shoulder when flexed. This makes it important during daily activities involving throwing, pulling, and pushing.

During the scapular pushup, it provides support to the shoulders while in the extended position. It contracts to maintain stability in the upper body and assists the shoulder muscles during the upward lift.

Anterior Deltoid

The anterior deltoid muscle originates from the lateral part of the collarbone and inserts into the deltoid tuberosity of the upper arm bone. It forms the large rounded contour of the shoulder and is active during shoulder flexion and extension. It is responsible for raising the arm forward, moving the arm away from the body, and rotating the shoulder.

The anterior deltoid is mainly activated during scapular push-ups to stabilize the upper arms keeping them steady during the movement. It also provides assistance to the shoulder joint to maintain proper form and prevent shoulder injuries.

Strengthening this muscle also benefits daily activities involving shoulder rotation like getting dressed, reaching for objects, and playing catch.

Upper Trapezius

The upper trapezius makes up one of the three trapezius muscles: upper, middle, and lower trapezius. These comprise a large part of your back musculature. The upper trapezius sits above the middle trapezius running from the base of the skull to the outer shoulder blade.

This muscle functions to stabilize and rotate the shoulder blade upward. It also supports the ability to lift the arms out and away from the body.

During the scapular push-up, the upper trapezius engages to retract (bring closer to the spine) the shoulder blades together. This happens when you squeeze them together to raise your upper body. It also supports the upper back and stabilizes the neck to prevent neck strains during the exercise.

Middle Trapezius

The middle trapezius is another trapezius muscle located at the upper vertebrae of the spine between the shoulder blades. It originates beneath the upper trapezius, spanning the upper back and neck, and supports shoulder movements.

The middle trapezius works with the upper trapezius to bring the shoulder blades together during the scapular push-up. It helps to maintain alignment in the upper back muscles, supporting posture, and spinal stabilization.

Like the upper trapezius, the middle trapezius supports many everyday activities involving neck, shoulder, and upper back movements. It also supports arm movements requiring shoulder stabilization like reaching across your body and getting dressed.

Lower Trapezius

The lower trapezius is the third trapezius muscle, located beneath the middle trapezius. It also supports shoulder movements and provides spinal stabilization. It is very impactful in supporting proper posture and preventing lower back injuries.

During the scapular push-up, the lower trapezius supports shoulder stability as well as helps maintain a neutral spine. It also supports the core muscles while in the plank position to prevent the lower back from sagging or straining.

All three trapezius muscles are prime movers in many functional activities involving lifting, pulling, rowing, and carrying. This exercise helps strengthen these muscles to improve functional performance in many areas of daily life.

Posterior Deltoid

The posterior deltoid, or rear deltoid, is another muscle of the outer shoulder, located behind the anterior deltoid. It supports arm movements involving pulling, extending, and externally rotating the arm. It also works with the upper back muscles to support shoulder movements and stabilization.

During the scapular push-up, the posterior deltoid activates as a secondary mover to stabilize the shoulder joint. It also works with the trapezius to pull the shoulders back when you squeeze them together during the contraction phase.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Who Should Do?

Athletes Requiring Shoulder Strength

Athletes who participate in sports involving shoulder rotation like swimming, powerlifting, and baseball require significant upper arm and shoulder strength. Their shoulders support many movements to achieve stability and power during compound lifts, throwing, and pulling movements. The shoulders also stabilize the elbow and shoulder joints to prevent hyperextension injuries.

The scapular push-up is excellent for these athletes as it isolates and strengthens the shoulder muscles. It helps improve overall athletic performance and upper arm strength. It also helps maintain control and stability in the elbow and shoulder joints to prevent injury.

The scapular push-up optimally complements other upper-body exercises like lat pull-downs, bicep curls, and tricep dips. Program it into your arm day routine to increase upper arm strength and improve shoulder joint stability and control.

General Fitness Enthusiasts

A main focus for general fitness enthusiasts is to improve functional strength in the shoulders, back, and core. These muscles are crucial for daily functional tasks such as lifting objects, pulling doors, and carrying your child. 

Push-ups are excellent functional exercises as they target most muscles involved in functional strength workouts. You may be wondering — do push-ups work abs? Push-ups, and variations like the scapular push-up, work your abs, shoulders, and back.

Scapular push-ups are versatile and accessible requiring only body weight and can be performed anywhere. They also improve spinal stability contributing to proper posture. This makes it an effective and beneficial exercise for all fitness enthusiasts including those not ready for heavy weights.

Add this exercise to your functional strength routine to encourage a balanced upper-body workout and targeted shoulder strengthening.

Who Should Not Do?

Individuals With Shoulder Injuries

Individuals with shoulder problems such as a rotator cuff injury have difficulty rotating and loading the shoulder region. The scapular push-up requires load from the shoulder joint when contracting the shoulders to lift the upper back.

Individuals with shoulder injuries could experience discomfort or risk exacerbating their injury when attempting this exercise. 

You should consult with a physical therapist before performing the exercise if you have existing shoulder pain or injury.

Individuals With Elbow Issues

Individuals with elbow issues such as tendonitis have a reduced range of motion and are prone to pain in this region. The scapular push-up places stress on the elbow joint and surrounding tendons. It requires support from the joint while keeping the arms extended throughout the movement.

Individuals with existing elbow injuries could risk making their condition worse or delaying recovery when performing this exercise. Refrain from the scapular push-up if you have an elbow injury before consulting with a physical therapist.

Benefits Of Scapular Push-Ups

Builds Strength 

There are many benefits of push-ups, and the scapular push-up is no exception. It is an effective strength-builder that isolates the shoulders and engages the upper back when contracting the shoulder blades together. This enables strengthening and activation throughout the upper body to maintain controlled and steady movements.

This exercise uses progressive overload by isolating the target muscles and increasing the intensity to build strength. The tension increases hypertrophy and focuses on the shoulders as prime movers.

By incorporating this exercise into your routine, you can effectively build strength and develop your shoulders and upper back. It is a valuable addition to an upper-body or full-body workout for increased muscle control and strength.

Corrects Posture 

The scapular push-up is very effective at improving posture due to its focus on spinal stability and strengthening of the upper-back muscles. It engages the shoulders and back to maintain a neutral spine throughout the movement, encouraging them to maintain postural alignment. 

Like traditional pushups, this movement can help alleviate postural issues caused by rounded shoulders and forward head posture. It encourages spinal stability and alignment by engaging and strengthening the muscles surrounding the vertebral column.

Improves Stability

The scapular push-up encourages improved elbow and shoulder joint stability. It places targeted focus on these joints while the upper arm is extended throughout the exercise. These joints are used constantly for everyday activities and functional movements like lifting your child or pulling a door open.

By programming the scapular push-up into your routine, you will strengthen your shoulders and improve elbow stabilization. This ultimately will benefit your overall upper body functional strength and stability, reducing the potential for joint injuries. 

Frequently Asked Questions

What are scapular push-ups good for?

Scapular push-ups are very effective at increasing shoulder and upper-back strength and endurance. They are also beneficial for correcting postural issues and increasing elbow and shoulder joint stability.

What do scapular push-ups work?

Scapular push-ups focus on strengthening the shoulder muscles as the prime movers. They elicit secondary activation from the upper back and chest muscles providing stability and assisting the shoulders during the exercise.

How many scapular push-ups should I do?

The number of scapular push-ups to do varies depending on your fitness goals and experience level. A recommended baseline is 3—5 sets of 4—6 reps for a strength or hypertrophy focus. Increase the reps to focus on endurance.

Where should you feel scapula push-ups?

You should feel the scapular push-up primarily in your shoulder and upper back muscles. Specifically, focus on squeezing the shoulder blades together to elicit maximum activation for best results.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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