Scapula Push-Up Exercise Guide
Exercise Profile
- Target
- Serratus Anterior
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Serratus Anterior
- Secondary Muscles
- Trapezius Middle Fibers, Pectoralis Major
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Scapular Push Up
Visualised Target Muscle Groups
Front
Back
How to: Scapula Push-Up
- Start in a push-up position with hands directly under your shoulders.
- Keep your body in a straight line from head to heels.
- Slowly lower your body while protracting your scapulae as much as possible.
- Lift your body back to the starting position by retracting your scapulae.
- Complete the desired number of repetitions.
Common Mistakes
- Allowing the hips to sag or rise too high.
- Not engaging the core muscles.
- Focusing too much on the arms rather than the scapula movement.
Modifications
- Perform the push-up on your knees for reduced intensity.
- Use an elevated surface for your hands to make the exercise easier.
Tips
- Engage your core throughout the movement to maintain stability.
- Keep your elbows slightly bent and focus on the protraction and retraction of the scapulae.
Scapula Push-Up Alternatives
Tags
chest
strength
body weight
shoulders
core
upper body
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