Scapula Push Ups Hit Multiple Upper Body Muscles

Scapula Push Ups Target Multiple Upper Body Muscles

Push ups are one of the most effective bodyweight exercises for building upper body strength. Scapula push ups, also known as scap push ups, are a challenging push up variation that engages several muscle groups.

Primary Muscles Worked

When performing scapula push ups, the main muscles activated are:

Pectoralis Major

The large pectoral muscles located at the front of the chest are targeted as you lower and lift your body.

Anterior Deltoids

The front sections of the shoulder muscles contract to assist the chest in pushing motions.

Triceps

The triceps at the back of your upper arms straighten your elbows when lifting your body against gravity.

Secondary Muscles

Additional muscles providing stability and assisting the prime movers during scapula push ups include:

Serratus Anterior

This muscle anchors your scapula against your ribcage when protracting the shoulders.

Trapezius

The trapezius supports proper shoulder blade movement and stabilization during the push up.

Core

Your abdominal and lower back muscles contract to keep your body rigid in a straight line.

How Scapula Push Ups Work More Muscles

Scapula push ups differ from standard push ups by incorporating deliberate shoulder blade movement patterns that engage additional muscles.

Protracting Scapula

As you lower your body, consciously spread your shoulder blades wide across your upper back. This protraction pattern uses muscles like the serratus anterior and rhomboids.

Retracting Scapula

Then as you push your body back up, focus on squeezing your shoulder blades together to add contraction from the traps and rhomboids.

Coordinating simultaneous shoulder girdle and pressing movements in this way recruits secondary upper back muscles missed in normal push ups.

Muscle Activation Differs by Hand Position

Placing your hands in different positions during scapula push ups shifts muscle stimulus between the pecs, shoulders, and triceps.

Wide Hand Position

Placing hands wider than shoulder-width apart targets more chest activation from the pectoralis major muscles.

Narrow Hand Position

A more narrow hand position under your shoulders uses more anterior deltoids and triceps for pressing strength.

Adjust your specific grip to change emphasis between front delts or pecs when doing a set of hard scap push ups!

Common Push Up Errors That Limit Muscles Worked

Many people make mistakes with push up form that prevent fully engaging muscle groups. Fix these issues to involve your entire upper body musculature when doing push ups:

Piking Hips

Letting your hips sag toward the floor takes tension off the abs. Keep core tight.

Flaring Elbows

Allowing elbows to flare outward puts strain on shoulder joints, while keeping elbows tucked activates the pec muscles.

Drooping Head

Look slightly above level horizon to maintain a neutral spine position and strengthen the neck muscles.

Relaxing Shoulders

Consciously retract and protract your scapula through the entire push up ROM to maximize upper back muscles worked.

Modify Scap Push Ups to Target Specific Muscles

Use these scapula push up variations to shift intensity towards particular upper body muscle groups:

Decline Push Ups

Elevating your feet recruits more upper chest activation.

Diamond Push Ups

Narrowing arm placement focuses tension on the triceps muscles.

Staggered Hands

Splitting hand positions challenges stability and hits more shoulder and back muscles.

Single Arm

Removing one hand from the floor requires greater core bracing, hitting abs.

Combine with Other Exercises That Target Upper Body

For a well-rounded routine that builds full upper body muscle mass, pair your push up workout with pulling exercises as well:

Inverted Rows

Hit upper back muscles neglected during presses.

Pull Ups

Engage lats and biceps missed by push ups.

Overhead Pressing

Use dumbbells or barbells to develop shoulder strength.

Doing a balanced blend of vertical and horizontal pushing and pulling ensures sculpting complete chest, shoulders, arms and back musculature!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.