Scapular Push Up
The Scapular Push Up primarily works the Serratus Anterior, with secondary activation of the Pectoralis Minor and stabilizer support from the Anterior Deltoid, Rectus Abdominis. It is a bodyweight isolation exercise at beginner difficulty.
The Scapular Push Up is an beginner isolation exercise requiring no equipment, following a horizontal push movement pattern. It primarily targets the Serratus Anterior, with secondary engagement of the Pectoralis Minor.
In a plank position, move your body up and down using only scapular movement.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Horizontal Push |
| Force | Static |
| Laterality | Bilateral |
| Primary | Serratus Anterior |
| Secondary | Pectoralis Minor |
Muscles Worked
The Serratus Anterior is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Pectoralis Minor assists as a secondary mover, contributing to force production without bearing the primary load. The Anterior Deltoid, Rectus Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Serratus Anterior (chest)
Secondary Muscles
- Secondary Muscle Pectoralis Minor (chest)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Press weight forward and away from chest until arms are extended.
- Return to starting position under control.
- Repeat.
Comments
- Maintain tension throughout the hold.
Tips & Common Mistakes
- Brace your core and keep your feet flat for a stable base throughout the movement.
- Control the descent — don't let the weight drop or bounce at the bottom.
- Keep your elbows at roughly 45–75° from your torso to protect your shoulder joints.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Serratus Anterior) and can be substituted based on your equipment or variation preferences.
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