Library / Chest
Scapula Push Up
Bodyweight · Horizontal Push · Compound
Chest Anterior DeltoidTriceps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Chest
- Secondary muscles
- Anterior Deltoid, Triceps
- Equipment
- Bodyweight
- Movement pattern
- Horizontal Push (Push force)
- Difficulty
- Intermediate
- Working rep range
- 5-8 reps per set
- Between-set interval
- 150 seconds rest
Step-by-step coaching cues
- Place your hands on the floor, aligned with your shoulders, and stretch your legs back, positioning your body in a high plank position.
- Arms extended, abdomen and glutes contracted, hips aligned with the torso.
- Without bending the elbows, push the floor with your hands, moving the shoulder blades apart (as if "rounding" the upper back).
- Now, allow the shoulder blades to slowly come closer (as if "sinking" the chest between the shoulders) and repeat.
- PT Cue: Keep the trunk and hips aligned.
Joint & safety considerations
No specific joint contraindications are flagged for Scapula Push Up. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Anchored Resistance Band Chest Press | Bands swap | Bands |
| Assisted Chest Dip Kneeling | Machine swap | Machine |
| Barbell Decline Bench Press | Barbell swap | Barbell |
| Barbell Floor Press | Barbell swap | Barbell |
| Barbell Pause Bench Press | Barbell swap | Barbell |
| Cable Bench Press | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.