Scapular push-ups are a highly effective mobility exercise that target the scapula (shoulder blade) and its surrounding stabilizers. This movement emphasizes the protraction and retraction of the shoulder blades, rather than engaging in a full push-up. While often overlooked in typical workout routines, scapular push-ups are critical for shoulder health, posture correction, and upper body control.
How Many You Should Do Per Day
To improve mobility and control, aim for 2 to 3 sets of 10 to 15 slow, controlled scapular push-ups per day. Beginners should start with 1 set of 8 to 10 reps and work up to higher volumes as shoulder strength and endurance improve. Daily consistency matters more than total volume.
No Equipment Variations
Scapular push-ups require no equipment. They can be performed in several positions:
- Wall Scapular Push-Ups (easiest): Stand facing a wall and do the movement at a slight incline.
- Kneeling Scapular Push-Ups: Reduce body weight by resting on your knees.
- Incline Scapular Push-Ups: Use a bench or sturdy surface for elevation.
- Standard Scapular Push-Ups (harder): Performed in a plank position.
What Muscles It Strengthens
Scapular push-ups strengthen:
- Serratus anterior (key for scapular control and overhead movement)
- Rhomboids
- Trapezius
- Pectoral minor
- Rotator cuff stabilizers
These muscles are essential for shoulder mechanics, posture, and injury prevention in pressing, pulling, and overhead activities.
Reps, Sets, and Skill Levels
- Beginner: 1–2 sets of 8–10 reps (wall or kneeling variation)
- Intermediate: 2–3 sets of 10–15 reps (incline or full plank)
- Advanced: 3 sets of 15–20 reps with added tempo or resistance band retraction
Rest 30 to 60 seconds between sets.
How to Measure Improvement
- Range of motion: Increased scapular glide without compensation.
- Posture: Reduced shoulder slouching or winging.
- Control: Slower, smoother movement without neck or back compensation.
- Strength crossover: Improved stability in push-ups, overhead presses, and pull-ups.
- Pain reduction: Decreased shoulder or upper back discomfort during activity.
How It Works
Scapular push-ups teach you how to isolate the movement of the shoulder blades. By protracting (pushing them apart) and retracting (bringing them together) without bending the elbows, you train the surrounding muscles to support better shoulder mechanics. This enhances mobility by increasing active range and joint control, reduces the risk of impingement or instability, and reinforces proper shoulder-blade positioning in both static and dynamic activities.
Daily practice improves the mind-muscle connection, joint lubrication, and neuromuscular control — all vital for lasting mobility gains.
