Scapular Push-Up

Serratus AnteriorBodyweight

This exercise isolates your serratus anterior, building shoulder blade stability and improving joint health. It trains your scapulae to glide properly for better overhead pressing and push-ups.

How to do it

1Set up in a high plank: hands under shoulders, arms straight, body forming a rigid line from head to heels.

2Keeping your arms locked out completely, lower your chest toward the floor by squeezing your shoulder blades together.

3Push forcefully through your hands to spread your shoulder blades apart, pushing your upper back toward the ceiling.

4Isolate the movement entirely to your shoulder blades—your elbows, hips, and core must remain completely still.

5Perform the motion slowly and under full control, feeling the muscles under your armpits and upper back work.

Common mistakes

Bending your elbows: bending turns this into a regular push-up and robs the serratus of its work. Keep arms straight.

Sagging hips or arching your lower back: brace your core hard to keep your spine neutral throughout.

Shrugging shoulders up to ears: keep your shoulders packed down away from your neck.

Rushing reps: fast reps lead to momentum and lost muscle recruitment.

Breathing

Inhale as you lower your chest and retract your shoulder blades; exhale as you push away and spread your shoulder blades.

Make it harder or easier

To make it easier: perform the movement standing with hands against a wall or down on your hands and knees.

To make it harder: elevate your feet on a low step or bench.

Add a 1 to 2 second hold at both the full retraction (bottom) and full protraction (top) positions.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.