Scapular push-ups strengthen the serratus anterior by pushing and pulling your shoulder blades away from and towards each other. 

This exercise is done in the push-up position and is done without bending the elbows during the exercise. 

Muscles Worked By Scapular Push-ups:

Scapular push-ups are a fantastic exercise to strengthen and build the serratus anterior. 

The serratus anterior is also known as the boxers muscle, since it is prominent in boxers and martial artists that throw a lot of punches.

This is the same movement being performed during scapular push-ups.

The serratus anterior is not only a functional muscle that prevents scapular winging and aids in shoulder stability, but is also an aesthetic muscle.

Benefits Of Scapular Push-ups:

1.  Improves aesthetics of the abs – As mentioned above scapular push-ups build the serratus anterior, an underrated muscle for aesthetics. The serratus anterior also called the “side abs” by most people. 

2.  Improves shoulder stability during push-ups and dips and handstand push-ups – Some calisthenics movements like push-ups and dips can be hard on the shoulders. One of the reasons for shoulder pain during push-ups and dips is because of improper scapular positioning. Scapular push-ups help build awareness and strength required fro proper scapular positioning during these calisthenics movements.

3.  Reduces scapular winging – The serratus anterior works to stabilise the scapula against the rib cage during shoulder movements. When the serratus anterior is weak, the medial border of the scapula leaves the rib cage and flares outwar. This is known as scapular winging. This form of scapular winging can be reduced by strengthening the serratus anterior through exercises like scapular push-ups.

How To Perform Scapular Push-ups:

To perform scapular push-ups with perfect form:

1.  Get into the high plank position with your hands shoulder width apart and your torso and legs in one straight line. 

2.  Straighten your elbows and rotate them so that they point backwards towards your feet. 

3.  Squeeze your abs, glutes and quads, this ensures core tightness and prevents your back from over-arching or rounding during the movement.

4.  Pinch your shoulder blades together and push them toward your lower back. You can do this by thinking about holding a pencil between your shoulder blades while trying to place your shoulder blades in your back pockets. This is known as shoulder retraction and depression. 

5.  While keeping the depressed position of your shoulder blades, push them away from each other and forward in one movement. You can do this by thinking about pushing your shoulder blades “forward”. 

Congratulations on performing your first scapular push-up.

Scapular Push-up Variations:

Scapular push-ups can be done in two different positions:

1.  High plank scapular push-ups – High plank scapular push-ups involve the triceps as stabilisers in the movement. The problem with high plank scapular push-ups is that beginners tend to bend their elbows instead of fully retracting the shoulder blades. If you find that this is the problem when performing high plank scapular push-ups then the low plank variation is for you.

2.  Low plank scapular push-ups – Low plank scapular push-ups are done in the low plank position with the elbows on the floor. This eliminates the problem of elbows bending during the movement and maybe the better version for those struggling with scapular control. 

You can also make scapular push-ups easier by performing the following variations: 

1.  Wall scapular push-ups

2.  Kneeling scapular push-ups

You can make scapular push-ups harder by performing the following advanced variations:

1.  Weighted scapular push-ups

2.  Tuck planche scapular push-ups

3.  Single Arm Scapular Push-ups

Who Should Perform Scapular Push-ups

Scapular push-ups can be performed by beginners, intermediate and advanced trainees alike, especially by those who want to:

1.  Improve scapular stability for exercises like one arm push-ups

2.  Reduce shoulder pain during pushing movements like push-ups and dips

3.  Correct scapular winging

4.  Build their serratus anterior for aesthetic purposes like bodybuilding

Alternatives to Scapular Push-ups:

1.  Traditional Push-ups

2.  Traditional Dips

3.  Scapular Dips

Conclusion:

Scapular push-ups are a fantastic exercise that improves shoulder health and stability. 

But, scapular push-ups are also build the often neglected serratus anterior muscle that offers visual appeal as well.