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Back · Body Weight
Scapula Push Up
Scapula Push Up is an intermediate compound yoga exercise that works the upper back (back), with the shoulders and chest assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Shoulders · Deltoids
- Chest · Pectoralis Minor
How to do Scapula Push Up
- Begin in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Keep your feet hip-width apart.
- Without bending your elbows, squeeze your shoulder blades together, allowing your chest to lower slightly towards the floor.
- Push your shoulder blades apart, rounding your upper back slightly and lifting your chest away from the floor.
- Continue to alternate between the retraction and protraction phases for the desired number of repetitions, maintaining a steady and controlled movement.
Form tips
- Breathe steadily, exhaling as you protract and inhaling as you retract your shoulder blades.
- Maintain a straight body line, avoiding any sagging or arching of the back.
- Perform the exercise on a stable, non-slip surface to ensure safety and prevent slipping.
Scapula Push Up alternatives
More upper back exercises
Scapula Push Up FAQ
What muscles does Scapula Push Up work?
Scapula Push Up mainly works the upper back in the back (Trapezius and Rhomboids). The shoulders and chest work as secondary muscles.
What equipment do you need for Scapula Push Up?
None. Scapula Push Up is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Scapula Push Up should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Scapula Push Up good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Scapula Push Up burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Scapula Push Up?
Other exercises for the upper back include Theraband Scapula Retraction, Lawnmower Row, Suspension Trainer With Grips Inverted Row Arm Twist and Resistance Band Face Pull.
For developers
Use Scapula Push Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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