10 Best Scapula Push-up Alternatives for Home & Rehab

Ranked Scapula Push-up Alternatives

10 substitutes, ranked by how closely each one matches the Scapula Push-up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Incline Scapula Push Up

   75% match

   • Serratus
   • Bodyweight
   • Beginner
   • Isolation

   Pick this when you want to work the serratus with less balance to manage.

   How to perform this exercise

   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.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: serratus, the same as the Scapula Push-up
   • Equipment: bodyweight only, the same as the Scapula Push-up
   • Body position: standing, not lying face down
   • Balance: easier to stay steady on than the Scapula Push-up
2. Play demonstration

   Progression

   2. Push-up Plus

   75% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the pectorals rather than the serratus.

   How to perform this exercise

   1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
   2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
   3. Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
   4. At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
   5. Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Scapula Push-up
   • Primary muscle: pectorals, not serratus
   • Equipment: bodyweight only, the same as the Scapula Push-up
   • Body position: lying face down, the same as the Scapula Push-up
3. Play demonstration

   3. Push-up On Lower Arms

   75% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Start in a plank position with your forearms on the ground and elbows directly below your shoulders.
   2. Engage your core and keep your body in a straight line from head to toe.
   3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
   4. Pause for a moment at the bottom, then push yourself back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: flat horizontal press, the same as the Scapula Push-up
   • Primary muscle: pectorals, not serratus
   • Equipment: bodyweight only, the same as the Scapula Push-up
   • Body position: lying face down, the same as the Scapula Push-up
4. 

   4. Drop Push

   75% match

   • Pectorals
   • Other
   • Intermediate
   • Compound

   A looser match: it works the pectorals rather than the serratus.

   How to perform this exercise

   1. Position low boxes or other platforms 2-3 feet apart.
   2. Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
   3. With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not serratus
   • Equipment: bodyweight only, the same as the Scapula Push-up
   • Body position: lying face down, the same as the Scapula Push-up
5. 

   5. Pushups

   74% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
   2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
   3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
   4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: flat horizontal press, the same as the Scapula Push-up
   • Primary muscle: pectorals, not serratus
   • Equipment: bodyweight only, the same as the Scapula Push-up
   • Body position: lying face down, the same as the Scapula Push-up
6. Play demonstration

   Progression

   6. Chest Tap Push-up

   74% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
   2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
   3. As you lower yourself, tap your chest with your right hand.
   4. Push yourself back up to the starting position.
   5. Repeat the movement, this time tapping your chest with your left hand.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Scapula Push-up
   • Primary muscle: pectorals, not serratus
   • Equipment: bodyweight only, the same as the Scapula Push-up
   • Body position: lying face down, the same as the Scapula Push-up
7. Play demonstration

   Progression

   7. Body-up

   74% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the triceps rather than the serratus.

   How to perform this exercise

   1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
   2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
   3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
   4. Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, not serratus
   • Equipment: bodyweight only, the same as the Scapula Push-up
   • Body position: lying face down, the same as the Scapula Push-up
   • Balance: easier to stay steady on than the Scapula Push-up
8. Play demonstration

   Progression

   8. Push-up

   74% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
   2. Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
   3. Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Scapula Push-up
   • Primary muscle: pectorals, not serratus
   • Equipment: bodyweight only, the same as the Scapula Push-up
   • Body position: lying face down, the same as the Scapula Push-up
9. Play demonstration

   Progression

   9. Clap Push Up

   74% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
   2. Lower your body towards the ground by bending your elbows, keeping your core engaged.
   3. Push through your palms explosively to propel your body off the ground.
   4. While in mid-air, clap your hands together before landing back in the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Scapula Push-up
   • Primary muscle: pectorals, not serratus
   • Equipment: bodyweight only, the same as the Scapula Push-up
   • Body position: lying face down, the same as the Scapula Push-up
10. Play demonstration

    Progression

    10. Push And Pull Bodyweight

    74% match

    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
    5. Push through your palms to extend your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: pectorals, not serratus
    • Equipment: bodyweight only, the same as the Scapula Push-up
    • Body position: lying face down, the same as the Scapula Push-up