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!
FAQs
What is the main muscle worked in scapula push ups?
The pectoralis major chest muscles are the prime movers during scap push ups. The front deltoids and triceps assist the pushing motion.
Do push ups work abs?
Yes, your abdominal muscles contract isometrically to stabilize your spine and prevent hyperextending at the low back during push ups.
Can I build mass from push ups?
Yes, with proper nutrition you can build significant chest, shoulder and triceps mass over time by progressively increasing push up volume and variations.
What muscles do decline push ups work?
Decline scapula push ups target more of the upper pectoral muscles. They also increase range of motion to enable greater chest muscle activation.
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.
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