Serratus exercise · body weight
Scapula Push-Up
The scapula push-up is a bodyweight exercise that targets the serratus anterior, with the triceps and shoulders assisting.
- Target muscle
- Serratus anterior
- Also works
- Triceps, shoulders
- Equipment
- Body weight
- Body part
- Chest
How to do the scapula push-up
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Lower your chest towards the ground, keeping your elbows close to your body.
- As you lower, squeeze your shoulder blades together and push your chest forward.
- Pause for a moment at the bottom, then push back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the serratus anterior. The triceps and shoulders work as secondary muscles. See all serratus anterior exercises or every bodyweight exercise.
