Why You Should Be Performing Scap Pushups

When planning your workouts, have you ever thought about improving your scapula function? Odds are, probably not. That is a critical mistake, but it can be rectified by including Scapula Push-Ups in your routine.

Scapula Push-Ups, or Scap Push-Ups, strengthen the muscles around the scapula, the technical term for the shoulder blades. The specific muscle that you strengthen when you perform Scapula Push-Ups is the serratus anterior. It connects between the ribs, underneath the scapula itself, and its main function is to keep the shoulder blades pressed against the upper back. When you strengthen it, you promote normal scapula motion and improve shoulder mobility.

RELATED: Improve Your Bench Press With Perfect Push-Up Form

This might not sound all that important, but proper scapula function impacts almost every upper-body movement you perform, whether in the weight room or in your sport. When positioned properly, your scapulae have enough mobility to stabilize your shoulder joints, allowing you to safely move more weight and prevent overuse injuries during repetitive movements, such as throwing a ball.

Scap Push-Ups are a simple solution to the problem. Once you master the technique, they are easy to perform, and they confer excellent benefits. Add them to your dynamic warm-up, particularly before upper-body workouts.

RELATED: 3 Push-Up Variations for a Stronger Chest

How to Perform Scap Pushups

Scap Push-Ups

  • Start in a high plank position with your hands directly underneath your shoulders and your toes touching the floor.
  • Keep your body in a straight line and your head relaxed in a neutral position, aligned with the rest of your spine.
  • Tighten your core and glute muscles so your hips don't sink.
  • Keep your arms extended and pinch your shoulder blades together. Imagine a pencil between your shoulder blades and pinch it.
  • Retract and protract your shoulder blades, lowering your body slightly. The range of motion is small. Do not lower your chest all the way to the floor.
  • Hold each rep for 3-5 seconds. Release and return to a high plank position.
  • Perform 5-10 repetitions.

Beginners can perform this Scapula Push-Up variation:

  • Stand facing a wall.
  • Fully extend your arms and place your hands flat on the wall.
  • Again, pinch your shoulder blades while keeping your arms fully extended.
  • Hold each rep for 3-5 seconds.

After you master the standing version:

  • Get in a beginner push-up position with your knees on the floor.
  • Fully extend your arms and pinch your shoulder blades together.
  • Hold each rep for 3-5 seconds.

Start with the standing version, progress to the beginner push-up position and advance to the high plank Scapula Push-Up to recruit the neglected serratus anterior muscle.

RELATED: 15 "Next Level" Push-Up Variations


Photo Credit: Getty Images // Thinkstock

Topics: PUSH-UP | CHEST | SHOULDERS | WORKOUTS | MOBILITY | PRESS