Incline Scapula Push up
- Músculo objetivo
- Serratus Anterior
- Equipamiento
- Body weight
- Parte del cuerpo
- Chest
- Tipo
- Strength
The Incline Scapula Push up is a corrective shoulder exercise that isolates the serratus anterior — also known as the boxer's muscle — by protracting and retracting the shoulder blades against an elevated surface while keeping the elbows locked. It builds scapular stability, addresses winging scapulae, and is a staple in shoulder health and prehab routines.
Cómo hacer el Incline Scapula Push up
- 1Stand facing a sturdy elevated surface — a bench, box, or wall — at roughly hip to chest height. Place your hands on the edge slightly wider than shoulder-width, with fingers pointing forward.
- 2Step your feet back until your body forms a straight line from heels to head, similar to a high-plank position but inclined upward.
- 3Lock your elbows fully and keep them locked for the entire exercise — this is not a push-up with elbow bend.
- 4Inhale, then let your chest sink toward the surface by allowing your shoulder blades to pinch together (retraction). Your torso will drop slightly without any elbow bending.
- 5Exhale and push through both hands to spread your shoulder blades apart as wide as possible (protraction). Your upper back will round slightly and your chest will push away from the surface.
- 6Pause for one second at full protraction, feeling the muscles along your ribcage engage.
- 7Slowly return to the retracted position under control, then repeat for the target number of reps.
- 8Keep your core braced and hips level throughout — do not let your lower back sag or your hips hike up.
Consejos de técnica
- Think 'spread the shoulder blades apart like wings opening' on the way up — this mental cue maximizes serratus anterior recruitment.
- The range of motion is small; quality matters more than distance. A few centimetres of true scapular movement beats a large sloppy motion.
- Adjust the incline angle to control difficulty — a higher surface (closer to vertical) makes it easier; a lower surface (closer to horizontal) makes it harder.
- Place your fingers slightly inward so the heel of each palm faces the surface; this helps translate force into scapular motion rather than wrist extension.
- Perform the movement slowly, especially on the retraction phase, to maintain tension on the serratus anterior and train scapular control in both directions.
Errores comunes
- Bending the elbows during the movement, which turns the exercise into a push-up and shifts the work to the chest and triceps instead of the serratus anterior.
- Moving only at the thoracic spine (rounding the mid-back) instead of at the shoulder blades, which reduces serratus engagement and places stress on the spine.
- Rushing through the reps with momentum — the serratus anterior is a postural stabiliser that responds better to slow, controlled movement.
- Letting the hips drop or sag, which breaks the straight-body position and reduces the stability challenge that makes the exercise effective.
- Using too low a surface before the movement pattern is learned, which makes it difficult to feel scapular protraction and often leads to compensation patterns.
Preguntas frecuentes
What is the serratus anterior and why does it matter?
The serratus anterior is a fan-shaped muscle that runs along the outer surface of the ribs and anchors the inner edge of the shoulder blade to the thorax. It is the primary muscle responsible for protracting and upwardly rotating the scapula. A weak serratus anterior is one of the main causes of winging scapulae, shoulder impingement, and poor overhead stability.
What is the difference between a scapula push-up and a regular push-up?
In a regular push-up, the elbows bend to lower and raise the body, training the chest, shoulders, and triceps. In a scapula push-up, the elbows stay fully locked the entire time — the only movement comes from the shoulder blades protracting and retracting. This isolates the serratus anterior and trains scapular motor control rather than general upper-body pushing strength.
How many reps and sets should I do for the incline scapula push-up?
Because this is a corrective and stabilisation exercise, moderate rep ranges with a focus on quality work best. Two to four sets of 10–15 slow, controlled reps is a common starting point. Prioritise feeling the shoulder blades move fully rather than hitting a specific number.
Can the incline scapula push-up fix winging scapulae?
It is one of the most commonly prescribed exercises for scapular winging caused by serratus anterior weakness. Consistent practice strengthens the muscle's ability to hold the scapula flat against the ribcage. However, winging can also stem from long thoracic nerve issues or other causes, so persistent or severe winging should be assessed by a physiotherapist.
Where should I feel the incline scapula push-up?
You should feel the work along the sides of your ribcage, roughly under and around your armpit area. Many people also feel a light stretch across the upper back during retraction and a muscular contraction around the ribs during protraction. If you only feel it in your shoulders or chest, check that your elbows are fully locked.
