Muscle KO: The Reason You’re Doing Scap Pushups

What you need to know

• The serratus anterior are dagger shaped muscles that protract the scapula.
• They are critical stabilizers for all pushing movements.
• Scapula pushups are a corrective movement that targets the serratus anterior.

The reason scapular stabilizing muscles are so important is that the scapula does not have strong bony attachments like other bones. Instead, the weight of the scapula and arm is supported by attachments to the clavicle which attaches to the sternum. This arrangement allows for increased scapular mobility, but decreased stability. Muscles then take on stabilizing roles and, if weak, can lead to dysfunctional movement.

In cases where patients have a weak or dysfunctional serratus anterior, “winging” of the scapula is observed when they push against a wall (see figure). This is to say that loss of control of the serratus anterior leads to destabilization of the scapula and inability to brace when pushing. 

At Prevail, the serratus anterior is most obviously worked in the scap pushup (see figure below). These pushups are done with locked elbows and build up the serratus anterior and improve scapular mobility. Corrective exercises like the scap pushup prepare your stabilizing muscle groups to assist in bigger lifts.

About the author:

Tyler Paras – Prevail Intern

B.S. – Cellular Molecular Biology (Westmont)

Matriculating M.D. Candidate – University of Pittsburgh School of Medicine