Incline Scapula Push Up

The incline scapula push up is a bodyweight exercise performed on an incline bench that primarily targets the serratus anterior. It also engages the triceps and shoulders. The movement emphasizes scapular retraction and protraction, helping to improve shoulder stability and strength.

Quick Facts

How to Do Incline Scapula Push Up

Follow these step-by-step instructions to perform Incline Scapula Push Up with proper form and technique.

1. Set up an incline bench at a 45-degree angle.
2. Place your hands on the bench slightly wider than shoulder-width apart.
3. Position your feet on the ground, hip-width apart.
4. Lower your chest towards the bench, keeping your elbows tucked in.
5. As you lower, retract your shoulder blades, squeezing your scapulae together.
6. Push through your palms to extend your arms and return to the starting position.
7. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Incline Scapula Push Up targets helps you integrate it effectively into your training program.

Benefits of Incline Scapula Push Up

Incorporating Incline Scapula Push Up into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Serratus Anterior Development: Incline Scapula Push Up directly targets and strengthens the Serratus Anterior, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Triceps and Shoulders, providing additional training stimulus without extra exercises.
• Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
• Functional Strength: Strength exercises like Incline Scapula Push Up build real-world strength that transfers to daily activities and athletic performance.
• Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.

Safety Tips and Precautions

Performing Incline Scapula Push Up safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Incline Scapula Push Up, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Serratus Anterior and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
• Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Serratus Anterior typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Incline Scapula Push Up, track these metrics during your workouts: