Scapular Push-up
These notes combine advice from 35 reviewed passages across 11 workouts.
Overview
Section titled “Overview”The scapular push-up uses a push-up position and straight, locked arms while the shoulder blades move inward and outward. The shoulders create the movement, with deliberate emphasis on pushing the scapulae fully outward. [1] [5] [9] [10] [11] [19] [31] [32] [33]
The exercise develops scapular control and demands a stable trunk, active shoulders, and control of upper-back rounding. Its locked-arm protraction also supports planche and front-lever preparation. [1] [2] [4] [5] [8] [11] [13] [14] [16] [17] [19] [20] [22]
Technique
Section titled “Technique”Set the elbows in a locked position, squeeze the glutes, brace the trunk, and lock the pelvis. Keep the lower back straight and eliminate extra movement from the rest of the body. [2] [4] [5] [8] [9] [10] [11] [14] [16] [17] [19] [20] [22]
Move the body forward before beginning. This places more load over the shoulders and can make the scapular action easier to feel and emphasize. [3] [4] [10] [16]
Push through the shoulders to create a pronounced rounded shape in the upper back. Keep the lower back controlled, engage the shoulders from the beginning, and maintain scapular activity through the set. [12] [18] [20] [22] [25]
Positions and variations
Section titled “Positions and variations”A kneeling version uses the same inward and outward scapular movement. Keep the body stable as the shoulder blades move. [7]
For a feet-elevated version, lock the pelvis and keep the hips from rising into a pyramid shape. [15]
Range depends on the variation. In one standard setup, excessive depth was unnecessary; the scapula lowered slightly before being pushed outward and kept elevated. Other versions used a slow, full down-and-up range or the maximum available shoulder-only movement. Extremely deep work on bars was treated separately because the scapulae may eventually move inward and downward there. [26] [27] [28] [31]
Hand placement also changed with the setup. Bringing the hands closer together made a demonstrated shoulder stretch easier to feel. In another setup, lowering the hands toward the upper chest and forming an arm angle of about 90 degrees made the backward shoulder push easier. [6] [21]
Programming and skill transfer
Section titled “Programming and skill transfer”Scapular push-ups are basic and can still be difficult. Revisit them periodically across training programs to reinforce their foundational stability work. [23] [24]
A variation requiring a precise shoulder angle and a far-forward body position used fewer repetitions because the position itself was demanding. [29]
Wrist and shoulder stretch
Section titled “Wrist and shoulder stretch”Sources
Section titled “Sources”1. 2024-01-06, 913.4-924.6s
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2. 2024-01-06, 944.1-952.8s
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3. 2024-01-06, 973.7-993.0s
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4. 2024-01-06, 1004.2-1018.7s
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5. 2024-01-06, 1030.0-1054.3s
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6. 2024-01-06, 1152.7-1171.4s
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7. 2024-01-09, 917.2-930.3s
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8. 2024-01-09, 943.0-947.5s
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9. 2024-01-09, 956.4-958.1s
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10. 2024-01-09, 978.2-982.2s
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11. 2024-01-09, 989.9-1006.6s
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12. 2024-01-09, 1020.8-1028.0s
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13. 2024-01-09, 1028.1-1038.9s
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14. 2024-01-09, 1064.5-1069.1s
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15. 2024-01-09, 1080.6-1094.7s
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16. 2024-01-09, 1119.3-1139.5s
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17. 2024-01-09, 1147.6-1150.3s
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18. 2024-01-09, 1160.6-1173.4s
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19. 2024-01-09, 1266.8-1292.8s
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20. 2024-01-11, 1268.3-1289.6s
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21. 2024-01-11, 1316.0-1351.8s
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22. 2024-01-11, 1410.4-1432.4s
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23. 2024-01-11, 1474.6-1475.7s
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24. 2024-01-11, 1485.5-1497.6s
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25. 2025-01-09, 2189.3-2201.7s
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26. 2025-05-08, 2665.9-2681.8s
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27. 2025-05-08, 2733.7-2752.5s
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28. 2026-02-24, 2977.4-2998.7s
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29. 2026-02-26, 2546.0-2566.2s
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30. 2026-03-07, 2832.6-2870.1s
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31. 2026-04-12, 1078.2-1092.6s
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32. 2026-07-06, 1141.5-1172.2s
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33. 2026-07-12, 920.8-926.9s
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