TETSUScapula Push-Up
The Scapula Push-Up is a bodyweight exercise for the chest that primarily targets the serratus anterior, with the triceps and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Scapula Push-Up
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Lower your chest towards the ground, keeping your elbows close to your body.
- As you lower, squeeze your shoulder blades together and push your chest forward.
- Pause for a moment at the bottom, then push back up to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Scapula Push-Up work?
The Scapula Push-Up primarily targets the serratus anterior. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Scapula Push-Up?
None. The Scapula Push-Up uses your body weight only, so you can do it anywhere.
How many sets and reps of the Scapula Push-Up should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the 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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