Shoulder Blade Push-ups for Scapular Stability with Jamie Snow

Hi, I’m Jamie from Body Works. I’m here with Holly to go through some simple shoulder blade push-ups to work on scapular control. So basically what we’re going to do is a wall push-up exercise.

Shoulder Blade Push-Ups

  • Start with your hands at shoulder height up against the wall
  • Keep your elbows locked and shoulders relaxed and down
  • From this position, try to push your chest further from the wall without using your elbows.

It’s going to be a pretty short range of motion, just pushing away from the wall and allowing yourself to slide back a little bit. The muscles that you are trying to activate are the serratus anterior, which sits in the armpit in front of the shoulder blade. That’s where you want to feel the activation with this one.

Depending on ability, I usually start with three sets of six to eight. With this one, focus more on control of the movement and doing them well, as opposed to saying you need to do X number.

The goal is really to feel that control of the shoulder blade and hopefully be able to associate that serratus anterior activation with the control of the shoulder blade.

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