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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Trapezius
- Equipment
- Bodyweight
Scapula Push Up
4 steps Updated 29/08/2026
Scapula Push Up is a bodyweight exercise targeting Upper Back (Trapezius, Rhomboids).
Step by step
How to perform it
- Begin in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Keep your feet hip-width apart.
- Without bending your elbows, squeeze your shoulder blades together, allowing your chest to lower slightly towards the floor.
- Push your shoulder blades apart, rounding your upper back slightly and lifting your chest away from the floor.
- Continue to alternate between the retraction and protraction phases for the desired number of repetitions, maintaining a steady and controlled movement.
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Variations and related exercises
Armless Prayer Stretch
Back and Shoulder Stretch
Back and Shoulders Stretch
Back Squeeze
Last updated: 29/08/2026
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Scapula Push Up
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