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.

Watch for

Sagging hips
Turning it into a full push-up

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

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.

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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