Back to libraryPush-Up
Scapular Push-Up Primer
Wake up the serratus and stabilize the shoulder blades before any pushing work.
12 minBeginnerNone
The session
Warm-up
Cat-cow x10, wall slides x10, band pull-aparts x15
Main
4 x 10 scapular push-ups, 3 x 20s plank protraction
Finisher
3 x 8 slow eccentric push-ups (4s down)
Coaching cues
- Ribs down, glutes on.
- Push the floor away at the top.
- Move slowly — quality over reps.