Scapular Pushups
Explanatory Video
Description
Scapula pushups are a great exercise to improve shoulder stability and mobility. Begin in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Keep your arms straight and allow your shoulder blades to move together as you lower your chest slightly, then push them apart as you return to the starting position. Focus on the movement of the scapulae, keeping the core engaged throughout the exercise. This exercise is excellent for warming up the shoulders and improving scapular control.
Difficulty & Category
Beginner
Dynamic
Affected Muscles
muscles.Serratus Anterior
Trapezius (Middle)
Trapezius (Lower)
Body Areas
body-areas.Shoulders
Back
Similar Exercises
A pullup variation designed to strengthen the scapular muscles and improve upper back stability.
Dynamic
Beginner
The Active Hang is an isometric exercise performed on a pull-up bar. Begin by gripping the bar with your hands shoulder-width apart. Engage your core and slightly retract your shoulder blades, keeping your arms straight. Your body should hang with tension, ensuring your scapulae are actively engaged and not relaxed.
Maintain this position for the desired amount of time, keeping your legs together and slightly in front for balance. Focus on breathing evenly, and avoid swinging or excessive movement. This exercise helps to strengthen your back, shoulders, and arm muscles, serving as a foundation for more advanced pull exercises like pull-ups.
Isometric
Beginner
Skill
Regressions
Begin on all fours on the floor, ensuring your hands are directly under your shoulders and knees under your hips. Keep your arms straight and engage your core. Without bending your elbows, squeeze your shoulder blades together, lifting your chest slightly, then release to return to the starting position. This movement focuses on the scapular muscles, enhancing shoulder stability and posture.
Dynamic
Beginner
Last updated: 3/6/2026