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How to Do Scapular Push-Up — Form, Muscles & Tips

Learn how to do the Scapular Push-Up: step-by-step form, muscles worked, body only setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Start in a high plank position with arms fully extended and body in a straight line.
  2. Without bending your elbows, allow your shoulder blades to pinch together by letting your chest sink slightly.
  3. Then push through your hands to spread your shoulder blades apart, protracting the scapulae.
  4. This is a small movement — your elbows should not bend.
  5. Repeat the protraction and retraction for the desired number of repetitions.