TETSUIncline Scapula Push Up
The Incline Scapula Push Up is a bodyweight exercise for the chest that primarily targets the serratus anterior, with the triceps and shoulders assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Incline Scapula Push Up
- Set up an incline bench at a 45-degree angle.
- Place your hands on the bench slightly wider than shoulder-width apart.
- Position your feet on the ground, hip-width apart.
- Lower your chest towards the bench, keeping your elbows tucked in.
- As you lower, retract your shoulder blades, squeezing your scapulae together.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Incline Scapula Push Up work?
The Incline Scapula Push Up primarily targets the serratus anterior. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Incline Scapula Push Up?
None. The Incline Scapula Push Up uses your body weight only, so you can do it anywhere.
How many sets and reps of the Incline Scapula Push Up should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Incline Scapula Push Up works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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