8 Major Benefits of Scapular Push Ups

How to Do Scapular Push-Ups (Step-by-Step)

You don’t need any special equipment—just your body and a little floor space.

Steps:

1. Start in a high plank position (like a regular push-up).
2. Keep your arms straight and your hands under your shoulders.
3. Keep your body in a straight line—don't sag your hips or lift them too high.
4. Now, squeeze your shoulder blades together. Your chest will lower slightly.
5. Then, push your shoulder blades apart, lifting your chest slightly.
6. Repeat slowly for 10–15 reps.

Pro Tips:

• Don’t bend your elbows.
• Move only your shoulder blades.
• Breathe out when you push your chest up.
• Breathe in when you bring your chest down.

8 Major Benefits Scapular Push Ups

Let’s dive into the top 8 reasons why you should start doing scapular push-ups today.

1. Improves Shoulder Strength

Your shoulder muscles are always in use, from lifting things to reaching high shelves. Scapular push-ups strengthen the serratus anterior, trapezius, and rhomboids, which are key muscles for shoulder movement. Strong shoulders mean better performance in workouts and daily life.

Tip: Add scapular push-ups to your warm-up to activate your shoulders before lifting weights or doing pull-ups.

2. Protects Against Injuries

A lot of shoulder injuries happen because the muscles around the scapula are weak. When these muscles aren’t working right, your shoulder joint becomes unstable. Scapular push-ups help stabilize the shoulder, making injuries much less likely.

Bonus: The MyFitnessCoach app includes Prehab and Rehab workouts to help strengthen joints and reduce injury risk.

3. Fixes Bad Posture

Do you sit a lot during the day? Then you might have rounded shoulders or a forward head posture. Scapular push ups help pull your shoulders back and make your upper back stronger, which improves your posture.

Good posture doesn’t just look better, it helps you breathe and move more easily too!

4. Boosts Chest and Core Stability

Though it mainly targets the shoulders, this move also works your chest and core. As you keep your body straight during each rep, your core works hard to stay firm. It’s like getting a mini-plank and push-up workout all in one.

On the MyFitnessCoach app, you can build your own workout plan using exercises like scapular push ups that target multiple muscle groups.

5. Enhances Push-Up Form

Having trouble doing regular push-ups? Scapular push-ups are a great first step. They teach you how to keep your body aligned and engage your upper back, which helps improve your overall push-up form.

Start with scapular push-ups and move up to full push-ups when you're ready!

6. Supports Shoulder Mobility

If your shoulders feel tight or stiff, scapular push-ups can help. They train the full range of motion of your shoulder blades, making them more flexible and mobile. This makes reaching, throwing, or lifting feel smoother.

Pair scapular push-ups with Yoga sessions on MyFitnessCoach to improve shoulder mobility even more.

7. Simple and Beginner-Friendly

Scapular push-ups are easy to learn, require no equipment, and can be done anywhere. This makes them perfect for beginners, older adults, or anyone recovering from injury. You can even do them against a wall if floor push-ups are too hard.

Start small and build up. MyFitnessCoach offers customized workout plans based on your fitness level.

8. Great for All Types of Workouts

Whether you enjoy Pilates, strength training, cardio, or callisthenics, scapular push-ups fit right in. They’re great as a warm-up, recovery move, or part of a longer workout session.

Use the Workout Logger on MyFitnessCoach to track scapular push-ups and other exercises easily.

Add Scapular Push-Ups to Your Routine With MyFitnessCoach

If you're not sure how to add scapular push-ups to your daily routine, don’t worry. The MyFitnessCoach app makes it super easy. You can:

• Add scapular push ups to your warm-up or shoulder day.
• Use the “Build Your Own Workout” feature to create custom plans.
• Track your progress with the Workout Logger.
• Combine them with Yoga, Pilates, or Meditation routines.

And the best part? MyFitnessCoach is an all-in-one app that includes everything the top fitness apps offer, plus even more.

Final Thoughts on Scapular Push-Ups

Scapular push ups may look small, but they pack a big punch when it comes to shoulder health, posture, and strength. They’re easy to do, great for all levels, and help prevent injuries before they happen.

If you want to start doing scapular push-ups the right way, download MyFitnessCoach today. It’s the only fitness app you’ll need with workouts, food logging, meditation, yoga, and more all in one place.