The Scapular Push-Up is one of the most effective exercises for developing shoulder blade stability and correcting poor posture. By teaching proper scapular retraction and protraction, this movement strengthens the serratus anterior and mid-back stabilizers, helping to reduce winging shoulder blades, improve overhead mechanics, and relieve tension in the neck and upper back.
In this tutorial, Dr. Ryley Perryman from Life in Motion Chiropractic in Livonia, Michigan, guides you through multiple progressions of the scapular push-up, allowing you to select the level that matches your strength and control. This exercise is an excellent choice for athletes, office workers with rounded shoulders, and patients in rehabilitation programs.
How to Perform:
Progression 1 – Wall Scapular Push-Ups:
Stand with arms extended and fingers turned slightly outward. Lean against the wall, keeping your arms straight, and slowly sink your chest toward the wall, squeezing your shoulder blades together. Then press away, rounding the mid-back and driving the shoulder blades apart.
Progression 2 – Quadruped Scapular Push-Ups:
Move to a hands-and-knees position, with your hands under your shoulders. Keep elbows straight and let your chest drop toward the ground as the shoulder blades come together. Press up, protracting the shoulder blades as far as possible without rounding the lower back.
Progression 3 – Plank Scapular Push-Ups:
Perform in a full push-up position with a neutral spine. Focus on slow, controlled scapular movement, sinking down and then pressing up toward the ceiling.
Throughout all variations, keep your arms straight and avoid letting the elbows bend. The goal is to isolate scapular movement and activate the supporting muscles. For more on shoulder rehab and posture exercises, see the Cleveland Clinic’s shoulder exercise guide and Mayo Clinic’s posture tips.
Benefits of Scapular Push-Ups
- Strengthens serratus anterior and scapular stabilizers
- Corrects scapular winging and rounded shoulders
- Improves shoulder mechanics for lifting and pressing
- Reduces neck and upper back strain
- Scalable from beginner (wall) to advanced (plank)
Life in Motion Chiropractic is located at 27620 Five Mile Road, Livonia, MI 48154, near Five Mile and Inkster Road. We provide chiropractic care, DNS rehabilitation, and exercise-based rehab to patients from Livonia, Redford, Farmington Hills, and surrounding areas. Our programs combine chiropractic adjustments with exercises like scapular push-ups to improve posture, strength, and long-term health.
Schedule an appointment today to learn how to integrate scapular stability drills into your care plan and build stronger, healthier shoulders.
