Scapula Push Up

Note: This is just a visual reference — it may vary depending on your setup.

Strength Shoulders

Back Shoulders

Muscle Activation

Chest

90%

Core

10%

Equipment

None

Setup / Starting Position

Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
Engage your core muscles.

Exercise Position

Protract your shoulder blades by pushing through your hands and rounding your upper back.
Hold this position for a moment.

Form & Performance

Return to the starting position by retracting your shoulder blades and pulling your shoulder blades towards each other.
Hold this position for a moment before repeating the movement.