Elbows bend — becomes a push-up
Triceps and pecs do the work; serratus anterior gets no stimulus.
Overactive muscles
TricepsPec major
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
Scapular Push-Up
Coaching cues
- Push-up position; arms locked throughout — no elbow bend
- Let the chest drop toward the floor by pinching shoulder blades
- Drive the floor away to protract the scapulae — push the back to the sky
- Movement is entirely in the shoulder blades — arms stay straight
Common faults 2
Hips sag or pike
Core fails to maintain the plank position during the movement.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗