Movement Library
Scapular Push-Up
- Pattern
- Push
- Trains
- Technique
- Difficulty
- Easy
- Measured in
- Repetitions
How to perform
- 1In a straight-arm plank, pinch your shoulder blades together, then push them apart.
- 2Elbows stay locked — only the shoulder blades move.
Equipment
- No equipment
Progression
Movements in this library are chained from easiest to hardest, so you always have a next step.
Related movements
Band Overhead Press
Easy
Stand on the band and press the handles straight overhead.
Incline Push-Up
Easy
Hands on the chair seat, body straight from head to heels.
Knee Push-Up
Easy
From your knees, keep a straight line from head to hips.
Dumbbell Shoulder Press
Moderate
Press the dumbbells from your shoulders straight overhead.
Push-Up
Moderate
Brace your core so your body moves as one straight line.
Chair Dip
Moderate
Hands on the chair edge, lower your hips by bending your elbows straight back.
Want these tracked — sets, reps and progress over time?
Start tracking freeThis library is general fitness education, not medical advice. If you are pregnant, injured, or managing a health condition, check with a clinician before starting something new. Stop if a movement hurts.