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Serratus Anterior · Beginner

Scap Push Up on Elbows

Forearm-plank scapular push-up isolating shoulder-blade retraction and protraction with the elbows fixed.

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Scap Push Up on Elbows demonstration

Exercise overview

Training details

Serratus AnteriorShouldersCore

Equipment

Bodyweight

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set a forearm plank with the elbows under the shoulders and the body aligned from head to heels.
  2. 02Keep the elbows fixed, trunk braced, and neck long.
  3. 03Allow the chest to sink slightly between the shoulders as the shoulder blades move toward each other.
  4. 04Press the forearms into the floor to spread the shoulder blades apart without rounding the lower back.
  5. 05Repeat the scapular motion slowly while maintaining the plank position.

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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 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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