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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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