Move · Videos · Technique · 6 min

Scapular Push-Up Progressions

Scapular Push-Up Progressions — video by Precision Movement Play · 5:31

Video by Precision Movement on YouTube · Open on YouTube

Four scapular push-up progressions, from against a wall to hands and knees, full plank and one-arm versions, to train the muscle that moves the shoulder blades around the ribcage. Good shoulder-control work for any level.

  • 6 min
  • All levels
  • Low impact (no jumping)
  • wall
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Step by step 5

Tap a time to watch that step in the video.

  1. Wall version: hands at shoulder height, chin tucked; draw the shoulder blades together, then spread them wide. 0:51
  2. Move slowly through the full range, pausing 1–2 seconds at each end, for around 12 reps. 1:30
  3. Hands and knees: elbows locked and spine long, letting the upper back round a little as you push away. 2:01
  4. Full plank scapular push-up: elbows locked, chin tucked, slow through the whole range. 3:03
  5. One-arm versions on the wall, on hands and knees and in a plank, with feet wider for balance. 3:35

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the elbows locked; only the shoulder blades move
  • Tuck the chin and keep a long, neutral spine
  • Move slowly through the full range, pausing 1–2 seconds at each end

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Shoulders takes loadscapular push-ups in plank and one-arm
  • Wrists & hands takes loadhands taking body weight in plank
  • Upper back movesshoulder blades moving, upper back rounding
  • Knees movesfour-point stance on the knees
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Starts against a wall, then hands and knees before the full plank

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Precision Movement; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety