How to do the Scapula Push-up
Scapula Push-up is an intermediate multi-joint compound pushing exercise targeting the Serratus Anterior in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Scapula Push-up demonstration · © GymiaFit
Scapula Push-up at a glance
- Primary muscles
- Serratus Anterior
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Scapula Push-up step by step
- 1Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- 2Lower your chest towards the ground, keeping your elbows close to your body.
- 3As you lower, squeeze your shoulder blades together and push your chest forward.
- 4Pause for a moment at the bottom, then push back up to the starting position.
- 5Repeat for the desired number of repetitions.
A free workout that uses it
Scapula Push-up — questions
What muscles does the Scapula Push-up work?
The Scapula Push-up primarily targets the Serratus Anterior. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Scapula Push-up?
None — the Scapula Push-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Scapula Push-up suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Scapula Push-up?
Incline Scapula Push Up, Barbell Incline Shoulder Raise, Smith Incline Shoulder Raises train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Scapula Push-up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.