Incline Scapula Push-up
Master scapular control with the Incline Scapula Push-up. This exercise targets your serratus anterior and chest, enhancing shoulder stability and posture.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Incline Scapula Push-up
Description
A push-up variation that primarily targets the scapula. Perform this exercise on an incline surface, focusing on the shoulder blade movement.
Save Incline Scapula Push-up to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Incline Scapula Push-up
- 01Setup
Find an incline surface, such as a sturdy bench or box, and place your hands on it slightly wider than shoulder-width apart with fingers pointing forward.
- 02Setup
Step your feet back until your body forms a straight line from your head to your heels, ensuring your core and glutes are actively engaged.
- 03
Keeping your elbows completely straight and your core tight, allow your shoulder blades to retract (pinch together) as your chest moves closer to the incline surface.
- 04
Actively push through the palms of your hands, protracting your shoulder blades (spreading them apart) to push your body away from the surface and return to the starting straight-arm plank position.
- 05
Breathe in as you allow your chest to lower due to scapular retraction, and exhale forcefully as you push up by protracting your shoulder blades.
Tips
- Focus solely on the movement of your shoulder blades; avoid bending your elbows or shrugging your shoulders towards your ears.
- Maintain a rigid plank position throughout the entire movement by keeping your core engaged and preventing your hips from sagging or rising excessively.
- Control both the eccentric (lowering) and concentric (pushing) phases to maximize muscle activation and improve your overall scapular control and stability.
- Adjust the incline to modify the difficulty: a higher incline makes the exercise easier, while a lower incline increases the challenge.
Common mistakes
- Bending your elbows during the movement defeats the purpose of isolating the scapula; ensure your arms remain completely straight to focus on shoulder blade articulation.
- Shrugging your shoulders towards your ears indicates poor scapular depression; actively keep your shoulders down and away from your ears as you protract.
- Allowing your hips to sag or pike up breaks the straight body line; maintain a strong, stable core to keep your body in a rigid plank position.
In the Ellim app, Incline Scapula Push-up unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train incline scapula push-up?
Get Ellim — FreeQuestions
Is Incline Scapula Push-up good for beginners?
Incline Scapula Push-up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Incline Scapula Push-up?
You need Body weight to perform Incline Scapula Push-up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Incline Scapula Push-up?
Focus solely on the movement of your shoulder blades; avoid bending your elbows or shrugging your shoulders towards your ears. Maintain a rigid plank position throughout the entire movement by keeping your core engaged and preventing your hips from sagging or rising excessively. Control both the eccentric (lowering) and concentric (pushing) phases to maximize muscle activation and improve your overall scapular control and stability. Adjust the incline to modify the difficulty: a higher incline makes the exercise easier, while a lower incline increases the challenge.
What are common mistakes when doing Incline Scapula Push-up?
Bending your elbows during the movement defeats the purpose of isolating the scapula; ensure your arms remain completely straight to focus on shoulder blade articulation. Shrugging your shoulders towards your ears indicates poor scapular depression; actively keep your shoulders down and away from your ears as you protract. Allowing your hips to sag or pike up breaks the straight body line; maintain a strong, stable core to keep your body in a rigid plank position.
Related exercises
Rotational Push Up
Chest · Waist · Body weight
Lay Down Push-up
Chest · Body weight
Push up (With push up handles)
Chest · Body weight
Incline Reverse Grip Push Up
Chest · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of Incline Scapula Push-up.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store