Shoulders
Scapular Push Up
The Scapular Push Up is a mobility exercise with no equipment for your shoulders. Share of the load in the Zulta muscle model: serratus anterior 31%, rotator cuff 16% and front delts 8%.
How to do it
- Set up in a high plank on a mat, hands under the shoulders and body in a straight line.
- Keep the arms locked straight throughout.
- Let the chest sink between the shoulders so the shoulder blades squeeze together.
- Push the floor away so the shoulder blades spread apart and the upper back rounds slightly.
- Move slowly between the two positions for 30 to 45 seconds, breathing steadily.
Tips
- Keep the glutes and abs tight so only the shoulder blades move.
- Pause for a second at the top to feel the serratus work.
Common mistakes
- Bending the elbows and turning it into a small push up.
- Letting the hips sag.
Muscles worked by the Scapular Push Up
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Only the shoulder blades move in a plank; rep-based, see open questions. Controlled circles, slides and dislocates move the shoulder through its range: the cuff centres the joint while the delts and scapular muscles move it.
Scapular Push Up alternatives
Same equipment
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Scapular Push Up work?
Mainly the serratus anterior and rotator cuff. The front delts, side delts, rear delts, lower traps, rhomboids and mid chest assist.
Is the Scapular Push Up good for beginners?
Yes. The Scapular Push Up is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Scapular Push Up?
For example the Floor Slide, Scapular Wall Slide and Wall Angel. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.