How to do the Scapular Push-Up
Step by step
- Set up in a straight-arm plank with hands under the shoulders and body in a line.
- Without bending your elbows, let your chest sink slightly as the shoulder blades pinch together.
- Push the floor away so your upper back rounds up and the blades spread apart.
- Move slowly between those two positions at an easy pace.
- Take short breaks whenever you need - this should warm you up, not wear you out.
The thing people get wrong
The elbows stay locked straight the whole time - all the motion comes from the shoulder blades, not the arms.
Coaching cue
Keep your hips and low back completely still; only the upper back should move.
Make it easier or harder
- Easier: Do it standing with your hands on a wall or bench instead of on the floor.
Muscles worked
- Primary: Upper Back, Chest
- Secondary: Side delts
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.