Scapular Push Up
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Set up at the top of a push up, hands under the shoulders, arms straight and the body in a straight line.
- Keeping the elbows locked, let the chest sink between the shoulders so the shoulder blades squeeze together.
- Push the floor away until the upper back rounds slightly and the shoulder blades spread apart.
- Pause at the top, then lower back through the range under control.
FORM TIPS
- The elbows never bend. All the movement comes from the shoulder blades, and the range is short.
- It trains the muscle that holds the shoulder blades against the ribs, which the push up and the overhead press both rely on.
TARGET MUSCLES
Primary
- Chest
Secondary
- Shoulders
- Abs
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.