SHOULDERS · ISOLATION
Scapular Push-Up
A small-range push-up drill focusing on controlled movement of the shoulder blades.
Primary musclesSerratus, Shoulders
Secondary musclesChest, Core
EquipmentBodyweight
DifficultyBeginner · Scapular Protraction
How to perform
- Start in a plank with elbows straight.
- Let the chest sink slightly by allowing the shoulder blades to move together.
- Push the floor away to spread the shoulder blades.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the serratus as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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