Scapular push-up
Also called Scap push-up, Scapula push-up
The scapular push-up is a small movement from a high plank. Your arms stay straight while your shoulder blades squeeze together and spread apart, so your chest sinks and rises a little. It mostly works your upper back and shoulders, and your chest and abs assist. It teaches your shoulder blades to move on their own, which supports push-ups, dips and handstands. Keep your elbows locked and move slowly. Do not turn it into a push-up by bending your arms.
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How to do it
- Start in a high plank with your hands under your shoulders and your arms straight.
- Squeeze your shoulder blades together so your chest sinks a little.
- Push the floor away to spread your shoulder blades apart.
- Keep your elbows straight the whole time and repeat slowly.
Form tips
- High plank, hands under your shoulders, arms straight.
- Pinch your shoulder blades together, chest sinks.
- Push the floor away; your elbows never bend.
Common mistake
- Bending your elbows and doing a regular push-up.