Setup and loading
High plank with straight arms. Easier version on your knees.
How to do the scapular push-up step by step
- In a high plank with your arms locked.
- Without bending your elbows, let your chest sink as your shoulder blades come together.
- Push the floor away, spreading your shoulder blades and slightly rounding your upper back.
- Repeat slowly.
Form cues
- Your elbows don't bend
- Short movement, shoulder blades only
- Abs tight
Common mistakes
- Bending your arms
- Letting your lower back sag
- Moving your head instead of your shoulder blades
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Sets and reps for your goal
Injury Prevention
3 x 10-12 slow2-3 sets of 10-15 slow reps with a light or moderate load, 2-3 times per week.
Control the lowering (about 3 seconds). This is quality work, not fatigue work: finish every set feeling good.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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Variations and similar exercises
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