Scapula Push-Ups Exercise

The scapula push-up has its roots in physical therapy, rehabilitation, and functional strength training, evolving as a key exercise for improving shoulder stability and mobility. It gained prominence in physical therapy and corrective exercise programs as a way to strengthen the serratus anterior, a crucial muscle for scapular control and shoulder mechanics. Over time, it was integrated into calisthenics, yoga, and strength training to enhance upper body stability, prevent injuries, and support proper movement patterns. Today, scapula push-ups are widely used by athletes, weightlifters, and individuals recovering from shoulder injuries, helping to reinforce proper posture, shoulder alignment, and movement efficiency.

Purpose: Improve shoulder stability, strengthen the serratus anterior, and enhance scapular control.

Targeted Areas: Serratus anterior, upper and middle trapezius, rhomboids, rotator cuff muscles, core muscles 

Instructions:

1. Get into a low plank position with your elbows directly under your shoulders, legs extended, and core engaged.

2. Without bending your elbows, squeeze your shoulder blades together, lowering your chest slightly.

3. Push through your elbows, spreading your shoulder blades apart and rounding your upper back slightly.

4. Perform slow, controlled reps, focusing on full scapular retraction and protraction.

5. Perform 10–15 reps for 2–3 sets.

   
   

Tips:

• Engage your core to prevent lower back sagging and maintains a strong plank position.

• Keep shoulders down and away from your ears to avoid shrugging.

• Perform from a kneeling plank position if full planks are too challenging.

Who Should Do The Exercise:

• Athletes and Weightlifters – Improves scapular stability, reducing the risk of shoulder injuries in pressing and overhead movements.

• Individuals with Poor Posture – Strengthens the serratus anterior, promoting better shoulder alignment and posture.

• People Recovering from Shoulder Injuries (With Clearance) – Often used in rehabilitation to restore scapular mobility and function.

• Beginners Looking to Build Shoulder Strength – A great foundational exercise for improving control before progressing to more advanced push-up variations.

• Those Experiencing Shoulder Blade Weakness – Helps activate underused muscles responsible for scapular movement.

Who Shouldn’t Do The Exercise:

• Individuals with Acute Shoulder Injuries – Those with rotator cuff tears, impingement, or severe instability should avoid or modify this exercise until cleared by a professional.

• Those with Severe Upper Back or Neck Issues – If scapular movement exacerbates pain, alternative exercises like wall slides may be more appropriate.

• If it Causes Pain: If in doubt, if it causes pain, don't do it.