Which muscles does the scapular push up work?

The scapular push up mainly works your shoulders. It also involves your chest and abs.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the scapular push up in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Scapular Push Up: how to do it and muscles worked

The scapular push up mainly works your shoulders, with help from your chest and abs. You need bodyweight (no equipment).

Muscles worked

Main

Shoulders

Helping

How to do the scapular push up

1
Get into a high plank position with your hands under your shoulders and arms straight. Brace your core and keep your body in a line.
2
Without bending your elbows, let your chest sink so your shoulder blades squeeze together. Then push the floor away and round your upper back to spread your shoulder blades apart.
3
Move slowly through the whole range for 8 to 15 reps. Keep your arms locked straight and breathe steadily.

Form tip: Only your shoulder blades should move. Do not bend your elbows, and keep your hips level so your lower back does not sag.

Common questions

Which muscles does the scapular push up work?: The scapular push up mainly works your shoulders. It also involves your chest and abs.
What equipment do I need for the scapular push up?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the scapular push up in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More shoulders exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.