How to do the Scapular Push-ups
Primary: Shoulders · also works Upper Back, Traps.
Scapular Push-ups are a great bodyweight exercise that target the shoulder and upper back muscles, specifically engaging the scapulae. They are useful for improving scapular mobility and stability, and can help enhance shoulder health and upper body strength. This exercise is suitable for all fitness levels and requires no equipment, making it ideal for both home and gym workouts.
Step by step
- 1
Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
- 2
Keep your arms straight and squeeze your shoulder blades together, lowering your chest slightly without bending your elbows.
- 3
Push through your hands to spread your shoulder blades apart, returning to the starting position. Repeat the movement for the desired number of repetitions.
Coaching cues
- Focus on moving your shoulder blades rather than your arms to ensure proper form.
- Keep your core engaged and avoid letting your hips sag during the exercise.
- Perform the movement slowly and control the motion to maximize the effectiveness of the exercise.
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Scapular Push-ups alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Scapular Push-ups work?
Primary: Shoulders. Secondary: Shoulders, Upper Back, Traps
How many sets and reps of Scapular Push-ups should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Scapular Push-ups?
Same movement pattern, different equipment: Pike Push-Up, Handstand Push-Up, Push-ups into Downward Dog, Dolphin Push Up, Inverted Pushup (Raised Pike), Band Shoulder Press.
Is the Scapular Push-ups good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.