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Serratus Anterior · Beginner

Hands Elevated Scapular Push Up

Incline scapular push-up that trains serratus control while the elbows remain straight.

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Hands Elevated Scapular Push Up demonstration

Exercise overview

Training details

Serratus AnteriorShouldersUpper Back

Equipment

Bodyweight

Sets × reps

2 × 12

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Place both hands on a stable bench and walk your feet back into a straight incline plank.
  2. 02Lock your elbows, brace your trunk, and keep your head aligned with your spine.
  3. 03Let your chest move slightly toward the bench as your shoulder blades glide together.
  4. 04Press the bench away to spread your shoulder blades without rounding your lower back.
  5. 05Repeat the small scapular movement while keeping your elbows and hips still.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionScapular Push-UpRelated variationPush-Up PlusRelated variationQuadruped Scapular Push UpRelated variationScap Push Up on ElbowsRelated variationSingle Arm Scapula Push up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substitute1 & 1/4 Push-UpComparable substituteAlternating Plate Push-UpComparable substituteDumbbell Renegade Row

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