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.
Description
A push-up variation that primarily targets the scapula. Perform this exercise on an incline surface, focusing on the shoulder blade movement.
How to Do Incline Scapula Push-up
- 1Setup
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.
- 2Setup
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.
- 3
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.
- 4
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.
- 5
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.
Variations
Push-up Pull
Build upper-body pushing and pulling strength in one move with this challenging push-up and row combo.
Incline Push-up (on bench)
Master the incline push-up on a bench to build chest, shoulder, and triceps strength. This beginner-friendly exercise reduces difficulty.
Scapula Push-Up
Strengthen your shoulder stabilizers with the Scapula Push-Up. This variation targets your scapular muscles, enhancing shoulder stability and upper body
Incline Push up
Perform incline push-ups to build upper body strength, targeting your chest, shoulders, and triceps.
Related Exercises
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Lay Down Push-up
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Push up (With push up handles)
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Incline Reverse Grip Push Up
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Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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