How to Do Scapula Push Up

Scapula Push Up is a back exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Scapula Push Up

  1. 01Assume a high plank position with hands directly under the shoulders and a rigid torso.
  2. 02Lower the chest by squeezing the shoulder blades together without bending the elbows.
  3. 03Push through the palms to spread the shoulder blades apart, rounding the upper back at the top.
  4. 04Exhale as the shoulder blades protract and inhale as they retract.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Scapula Push Up

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the elbows bend, visualize the movement coming purely from the shoulder blades sliding toward and away from the spine.

Same coaching engine used inside the A90 app

05 / FAQ

Scapula Push Up questions

What muscles does Scapula Push Up work?

Scapula Push Up is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Scapula Push Up correctly?

Assume a high plank position with hands directly under the shoulders and a rigid torso. Lower the chest by squeezing the shoulder blades together without bending the elbows. Push through the palms to spread the shoulder blades apart, rounding the upper back at the top. Exhale as the shoulder blades protract and inhale as they retract.

What is the A90 coach tip for Scapula Push Up?

If the elbows bend, visualize the movement coming purely from the shoulder blades sliding toward and away from the spine.

Is Scapula Push Up suitable for beginners?

Scapula Push Up is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Scapula Push Up?

No. Scapula Push Up is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes scapula push up into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime