Instructions

1

Start in a horizontal plank position with hands directly under shoulders, body forming a straight line from head to heels, core engaged, and neutral spine alignment

2

Maintain shoulder stability by depressing scapulae and bracing core throughout the movement with engaged abdominal muscles

3

Lower your hips toward the ground by allowing spine to flex and abdominal muscles to lengthen, creating a sag or pike in the torso while maintaining hand and foot contact with ground

4

Press through hands and engage core to return to neutral plank position, extending spine slightly and contracting abdominal muscles to pull hips back to alignment with shoulders and heels

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESTransverse Abdominis, Obliquus Externus Abdominis, Hip Flexors, Pectoralis Major

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Rectus Abdominis growth, the Scapula Push-up stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Reduces the likelihood of Chest injuries by reinforcing connective tissue strength.
Significantly enhances the structural integrity and power of the Rectus Abdominis.

Pro Tips

Control the eccentric (lowering) phase of the Scapula Push-up for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Transverse Abdominis, Obliquus Externus Abdominis, Hip Flexors, Pectoralis Major to maintain control of the Body weight.

Exercise Variations

Dumbbell Scapula Push-up
Cable Scapula Push-up
Banded Scapula Push-up

Scapula Push-up