Core · Bodyweight
Plank Scapula Push-up
How to do the plank scapula push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Set up in a straight-arm plank with hands under your shoulders and body in a straight line. Without bending your elbows, let your chest sink slightly as your shoulder blades pinch together, then press the floor away to spread your shoulder blades apart and round your upper back. Keep the elbows locked and move only through the shoulder blades.
- 1Your shoulder blades sliding apart as you press away
- 2The muscles under your armpits and around your ribs working
- 3Your core tight and hips level the whole time
Common mistakes
- Bending your elbows to turn it into a push-up
- Letting your hips sag or pike up
- Shrugging your shoulders toward your ears
Muscles worked
The plank scapula push-up mainly works the lower abs and upper abs, with the obliques, mid traps, lower traps, glutes, and front delts assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- ObliquesSupport
- Mid TrapsSupport
- Lower TrapsSupport
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Mid ChestMinor
- LatsMinor
- Upper TrapsMinor
- QuadsMinor
- HamstringsMinor
Kovo programs the plank scapula push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.