Scapula Push-up
Expert Advice
Keep your arms straight and focus on moving your shoulder blades together and apart to target the serratus anterior effectively.
How-to-do Steps
- Start in a plank position with your arms straight and hands under your shoulders.
- Without bending your elbows, retract your scapulae by bringing your shoulder blades together.
- Protract your scapulae by pushing your shoulder blades apart and elevating your upper back.
- Repeat for the desired number of repetitions.
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Muscles Worked
Scapula Push-up primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs70%
Secondary
Traps30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Scapula Push-up work?
Scapula Push-up primarily targets the Abs. Secondary muscles involved include Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Scapula Push-up?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Scapula Push-up suitable for beginners?
Yes, Scapula Push-up is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
