Fitness
Scapular Push-Up
Scapular push-ups train protraction and retraction in a plank position so the shoulder blades move cleanly before you load heavy presses or pull-ups.
Scapular push-ups train protraction and retraction in a plank position so the shoulder blades move cleanly before you load heavy presses or pull-ups. Keep elbows straight; only the shoulder girdle moves.
Move slowly through full protraction at the top and retraction at the bottom without sagging the hips. Low reps with perfect control beat fast pumping.
Pair with serratus and lower-trap work for overhead health.
Common questions
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What is the difference between a regular push-up and a scapular push-up?
Regular push-ups bend the elbows; scapular push-ups keep arms straight and only glide the shoulder blades.
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How many reps are enough?
Eight to twelve slow, full-range reps per set are usually enough when form stays crisp.
Related terms
Put Scapular Push-Up into practice
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