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Serratus Anterior · Beginner

Quadruped Scapular Push Up

Kneeling scapular push-up moving only through controlled shoulder-blade retraction and protraction with straight elbows.

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Quadruped Scapular Push Up demonstration

Exercise overview

Training details

Serratus AnteriorUpper BackCore

Equipment

Bodyweight

Sets × reps

3 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Set up on hands and knees with the hands under the shoulders and elbows fully straight.
  2. 02Keep the spine neutral, neck relaxed, and trunk lightly braced.
  3. 03Allow the chest to sink slightly between the shoulders as the shoulder blades move toward each other.
  4. 04Press the floor away to spread the shoulder blades around the rib cage without rounding the lower back.
  5. 05Continue alternating retraction and protraction with slow, controlled scapular movement.

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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 variationScap Push Up on ElbowsRelated variationSingle Arm Scapula Push upRelated variationHands Elevated Scapular 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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