ExerciseGIF

Exercises / Scapula push up

Scapula push up GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • ChestMusculus pectoralis major
  • RhomboidsMusculi rhomboidei
  • TrapeziusMusculus trapezius
  • ShouldersMusculus deltoideus
Equipment
No equipment
Level
intermediate
Loop
One repetition, 2.27 seconds

Get this animation

Part of the push-up pack, all 14 push-up variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the push-up pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/scapula-push-up \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a scapula push up

  1. Position yourself in a high plank with hands directly under shoulders and core engaged
  2. Keep your arms completely straight throughout the entire movement
  3. Squeeze your shoulder blades together to lower your chest slightly toward the floor
  4. Push your shoulder blades apart to press your upper back toward the ceiling
  5. Focus on the movement coming from your shoulder blades, not your arms
  6. Maintain a rigid body position without allowing hips to sag or pike up

Form tips

  • Keep arms locked in extension - this exercise targets scapular mobility, not arm strength
  • The range of motion is small, typically only 2-3 inches of vertical movement
  • Maintain neutral spine alignment throughout the movement to protect your lower back
  • Focus on slow, controlled movements rather than speed to maximize scapular engagement
  • This exercise serves as an excellent warm-up before more intensive pushing movements

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