Scapular Push-Up

Chest Tier D for Chest Bodyweight Isolation Push

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3sets

10-15reps

45srest

~3.7kcal/min

ChestD Serratus Anterior

Shoulders Abs

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inChest

Chest and back of the arms pushing, abs holding the body straight like a plank.

Key cue (the coach says it during the set)“Body straight, elbows at 45, chest to the floor.”

Tempo · Down 2 s · push 1 s

Choosing the load: Too easy? Slow down or pause at the hardest point. Too hard? Use an easier version (knees, incline, band).

Feel it in ShouldersElbows flaring and hands too far forward. Hands just outside and under the shoulders, elbows angled back ~45°.
Feel it in Lower backHips sagging. Squeeze glutes and brace abs; drop to your knees if you cannot hold a straight line.
Feel it in WristsWrists hurt from the angle. Spread the fingers, press through the whole palm, or use handles / fists.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.