Back · Bodyweight
Scapula Push-up
How to do the 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 high plank with arms locked straight and hands under your shoulders. Without bending your elbows, let your chest sink slightly as your shoulder blades pinch together, then push the floor away to spread your shoulder blades and round your upper back.
- 1Your shoulder blades spreading apart as you push the floor away
- 2A small range of motion driven only by the shoulders, not the elbows
- 3The muscles between and around your shoulder blades working
Common mistakes
- Bending your elbows; keep the arms straight throughout
- Letting your hips sag or your head drop
- Rushing; move slowly to feel the scapula glide
Muscles worked
The scapula push-up mainly works the mid traps, with the lower traps, mid chest, upper traps, upper abs, and front delts assisting.
- Mid TrapsPrimary
- Lower TrapsSupport
- Mid ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Upper ChestMinor
- LatsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the 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 back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.