Chest · Bodyweight
Scapular Push-up
How to do the scapular 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
- Weighted reps
- Movement
- Horizontal Press
- Mechanic
- Compound
How to do it
Start in a plank position with hands slightly wider than shoulder-width. Bend your elbows to lower your chest toward the floor while keeping your body straight. Press back up to the starting position.
- 1Start in a plank with arms straight and drop your chest slightly between your shoulders by letting your shoulder blades retract
- 2Push the floor away to protract your scapulae, feeling your serratus anterior engage
- 3Keep your elbows locked and core tight throughout the movement
Common mistakes
- Don't bend your elbows or let your hips sag or pike
- Avoid shrugging your shoulders toward your ears during the movement
- Don't rush; focus on the quality of scapular movement rather than speed
Muscles worked
The scapular push-up works the triceps, mid chest, upper chest, lower chest, lower traps, upper abs, and front delts.
- TricepsSupport
- Mid ChestSupport
- Upper ChestSupport
- Lower ChestSupport
- Lower TrapsSupport
- Upper AbsSupport
- Front DeltsSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the scapular 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 chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed April 2026.