Quadruped Scapular Push-Up
Quadruped Scapular Push-Up
A hands-and-knees scapular control drill that teaches protraction and retraction without elbow bending — a staple for serratus strength and shoulder blade control.
Muscles Targeted
Serratus anterior, mid traps/rhomboids coordination, rotator cuff support, and trunk stabilizers.
Key Benefits
- Builds scapular control without heavy loading
- Improves serratus strength for overhead mechanics
- Great for “winging” tendencies and poor shoulder blade timing
- No equipment and easy to scale
Arms stay straight — only the shoulder blades move.
Equipment Needed
Floor space (mat optional).
How to Perform Quadruped Scapular Push-Up
- Get on hands and knees, hands under shoulders.
- Keep elbows locked and spine steady.
- Let the chest sink slightly as shoulder blades come together.
- Push the floor away as shoulder blades spread apart.
- Repeat with slow, smooth control.
Programming Options
- 2–4 sets of 8–15 reps
- Slow tempo, clean end ranges
- Rest 45–75 seconds
Why This Variation Works
It isolates scapular movement so you can improve control and strength without compensating with elbows, neck, or low back.
When to Use It
Warm-ups, rehab/prehab circuits, posture work, or pairing with cuff external rotation drills.
Frequently Asked Questions
Should my elbows bend?
No — keep elbows straight. If elbows bend, reduce range and slow down.
How do I make it harder?
Progress to a high plank scap push-up once you own the quadruped version.
What if my wrists hurt?
Try fists, push-up handles, or do it on forearms with a similar scapular motion.