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Serratus Anterior · Beginner

Scapular Push-Up

High-plank scapular push-up training serratus-driven protraction while the elbows and trunk remain fixed.

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Scapular Push-Up 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. 01Start in a high plank with hands under shoulders and elbows locked.
  2. 02Keep the body in one line from head to heels.
  3. 03Let the chest sink slightly as the shoulder blades come together.
  4. 04Push the floor away until the shoulder blades spread apart.
  5. 05Repeat without bending the elbows or letting the hips sag.

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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 progressionPush-Up PlusEasier regressionQuadruped Scapular Push UpEasier regressionScap Push Up on ElbowsHarder progressionSingle Arm Scapula Push upEasier regressionHands Elevated Scapular Push UpRelated variationPush-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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