What should I feel during Scapular push-up?

Shoulder blades glide around ribs without bending elbows.

What are common mistakes with Scapular push-up?

Sagging hips; Turning it into a full push-up

How do I progress Scapular push-up?

Add pauses at full reach before adding reps.

What can I do instead of Scapular push-up?

Wall scap push-up, Serratus punch, Bear plank protraction

Scapular push-up

High plank, elbows locked, ribs down, hands under shoulders.

family=scapular push uppattern=scapular protractionforce=pushmechanic=isolationequipment=body_weight

Muscles

muscle emphasis · training guidance

serratusPRIME

shoulder blades68

abs56

Primary: serratus
Supporting: shoulder blades, abs

Mechanics

Pattern: scapular protraction
Equipment: bodyweight
Geometry: Variable Range
Target feel: Shoulder blades glide around ribs without bending elbows.
Progression: Add pauses at full reach before adding reps.
Regression: Move to wall or bench if plank position breaks.

Common errors

Sagging hips
Turning it into a full push-up
UNKNOWN — no additional common error is recorded in the biomechanics dataset.

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

Wall scap push-up
Serratus punch
Bear plank protraction

90/90 hip rotation and ankle CARs Shared equipment: bodyweight
90/90 Hip Stretch Shared equipment: bodyweight
A-skip Shared equipment: bodyweight
Ab wheel rollout Shared equipment: bodyweight
Ankle Circles Shared equipment: bodyweight

See all 5 serratus exercises in the Atlas

Progression ladder

Beginner / regression: Move to wall or bench if plank position breaks.
Standard: Scapular push-up
Advanced / progression: Add pauses at full reach before adding reps.

Atlas metrics

Movement pattern: scapular protraction
Primary target: serratus
Supporting muscles: shoulder blades, abs
Equipment: bodyweight
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

Try these tools

Range of Motion Reference

FAQ

How do I set up Scapular push-up?: High plank, elbows locked, ribs down, hands under shoulders.
What should I feel during Scapular push-up?: Shoulder blades glide around ribs without bending elbows.
What are common mistakes with Scapular push-up?: Sagging hips; Turning it into a full push-up
How do I progress Scapular push-up?: Add pauses at full reach before adding reps.
What can I do instead of Scapular push-up?: Wall scap push-up, Serratus punch, Bear plank protraction