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Incline Scapula Push up

Exercise Profile

Body PartChest
EquipmentBody weight
Primary MusclesSerratus Anterior
Secondary Muscles
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Introduction to the Incline Scapula Push up

The Incline Scapula Push Up is a bodyweight exercise that primarily targets the muscles around the shoulder blades, enhancing upper body strength and stability. It is ideal for anyone from beginners to fitness enthusiasts who are looking to improve their posture, shoulder strength, and overall body control. By incorporating this exercise into their routine, individuals can work towards better scapular movement, reduce the risk of shoulder injuries, and improve performance in other upper body workouts.

Performing the: A Step-by-Step Tutorial Incline Scapula Push up

  • Retract your scapula by squeezing your shoulder blades together and allowing your chest to sink towards the ground without bending your elbows.
  • Push your body back up by spreading your shoulder blades apart, still without bending your elbows.
  • Keep your core engaged and your body in a straight line throughout the movement.
  • Repeat this for the desired amount of reps, ensuring you maintain good form.

Tips for Performing Incline Scapula Push up

  • Control your Movement: Avoid rushing through the movement. Instead, lower your body slowly and in a controlled manner, allowing your shoulder blades to squeeze together. Then, push your body back up while spreading your shoulder blades apart. This controlled movement not only helps to avoid injury, but also maximizes the effectiveness of the exercise.
  • Keep your Core Engaged: To get the most out of the incline scapula push up, it's important to engage your core throughout the entire exercise. This not only helps to stabilize your body, but also intensifies the workout and targets more muscle groups.
  • Avoid Locking

Incline Scapula Push up FAQs

Can beginners do the Incline Scapula Push up?

Yes, beginners can do the Incline Scapula Push Up exercise. It is actually a great exercise for beginners because it helps to build strength in the upper body, particularly the shoulders and upper back. The incline position makes the exercise less intense than a regular push up, making it more manageable for those who are just starting out. However, as with any new exercise, it's important to start slow, use proper form, and gradually increase intensity to avoid injury.

What are common variations of the Incline Scapula Push up?

  • Single Arm Incline Scapula Push Up: This variation requires you to perform the exercise using only one arm, which increases the difficulty and targets each side of your body separately.
  • Incline Scapula Push Up with Feet on Swiss Ball: In this variation, you place your feet on a Swiss ball while doing the push up, which adds an element of instability and engages your core.
  • Incline Scapula Push Up with Kettlebell: This variation involves placing one hand on a kettlebell while performing the push up, which increases the intensity and targets different muscle groups.
  • Decline Scapula Push Up: This variation flips the incline position to a decline, making your upper body work harder to lift your body weight.

What are good complementing exercises for the Incline Scapula Push up?

  • Pectoral Flys: This exercise complements the Incline Scapula Push up by targeting the chest muscles from a different angle, promoting muscle balance and reducing the risk of overuse injuries.
  • Plank: Planks help to build core strength and stability, which is essential for maintaining proper form and effectiveness during the Incline Scapula Push up, making it a complementary exercise.

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