Exercise

Scapular Push-Up

Also known as: scapula push-up, scapular pushup, scap push up, serratus anterior push up

Scapular Push-Up is a isolation exercise for the chest. Main target: middle chest. Also works: rhomboids, lower traps and anterior deltoid. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeIsolation

MovementPush

CategoryStrength

Muscles worked

Primary

Middle chest

Secondary

Rhomboids Lower traps Anterior deltoid

How to do it

Take a push-up position on straight arms; the elbows stay locked for the whole set.
Without bending the arms, let your chest sink between the shoulders as the shoulder blades squeeze together.
Push the floor away, spreading the shoulder blades and slightly rounding the upper back.
Move slowly and only through the shoulder blades.