Man and woman performing pushups

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What Are Scap Pushups

Scapular pushups are a variation exercise of the regular pushup. The scapular pushup places greater activity on your serratus anterior muscles than the traditional pushup. This results in a higher recruitment of your scapular stabilizing muscles as well (the technical term for the shoulder blades).

The Scapular Push-up is considered harder than the conventional pushup since you have to maintain a planked position well performing the push-up movement. The scap push-up promotes natural scapula motion and better shoulder mobility.

Modifications Of The Scap Pushup

You are not to take scap push-ups to failure or heavily load it. You can make the exercise harder by slightly elevating your feet, or easier by dropping from your feet to the knees instead.

If you find moving to your knees is still too hard then stand and lean toward a wall and perform the movement. After executing against the wall for a couple of weeks try again on your knees and a few weeks after that you should be strong enough for the traditional scapular pushup.

Benefits of The Scap Pushup

The great thing about performing scap pushups is how efficient it can train the serratus anterior. Many back exercises we perform like the bent-over row activate are serratus anterior muscle minimally, and this can cause muscle imbalances for our back.

If you play sports that require an efficient range of motion like tennis, golf or baseball strengthening your serratus anterior is shown to help reduce your chance of injury. Scapular strength is needed to get optimal shoulder performance but is neglected by many people, unfortunately.

Another benefit of using scap pushups is since you perform them while you are in the plank position, they will also help to develop greater core strength.

The scap push up is also a great move to help improve your posture. By strengthening the muscles that control your shoulder blades, your body will naturally pull your shoulders and arms backward. This is especially useful if you work at a computer, which tends to boost forward-slumping posture. Slumped-over posture can cause fatigue, back pain, and other postural problems.

  • Scap Push-ups Muscles Worked

  • Levator Scapulae
  • Pectoralis Minor
  • Rhomboids
  • Serratus Anterior
  • Subclavius
  • the anatomy of the back

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  • showing the muscles used while performing a push-up

How To Do Scap Push-ups

  • Beginners Wall Scapula Push-Up Variation

  • Stand and face a wall.
  • Have your arms fully extended and your hands flat on the wall.
  • Slightly lower yourself towards the wall and squeeze the shoulder blades.
  • Hold for three to five seconds.
  • Return to having your arms fully extended.
  • Beginners Kneeling Scap Push-Up Variation

  • Start in the beginner push-up stance, have your knees on the floor.
  • Your arms should be in line with the shoulders or just slightly closer.
  • Slightly lower your body while you pinch your shoulder blades together.
  • Hold for three to five seconds.
  • Traditional Scap Push-up

  • Begin by moving into standard plank position.
  • Your spine is to be neutral, chin tucked, and elbows directly inline with your shoulders.
  • Tighten your core with your chest dropping towards the floor. Make sure your spine stays neutral, ensure your back does not cave in, or let the neck shoot forward.
  • Have your arms extended and pinch your shoulder blades together.
  • While your body is sinking Retract and protract your shoulder blades.
  • Use a small range of motion do not lower your chest all of the way to the floor.
  • Hold for three to five seconds, then forcefully drive your forearms into the floor as hard as you can and push up ad far as you can while maintaining a neutral back until you return to the plank position.
  • You have now completed one scapular pushup.
  • Repeat this movement for your prescribed number of sets and repetitions.

How To Do Scap Push-ups Image

woman performing the wall pushup

Image source

man performing the scap pushup

How To Do Scap Push-ups Video

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