Scapular Push-Ups
Looping clip from the Homie Fit app
Exercise · Back
Scapular Push-Ups
- Warm-up
- No jumping
- On the floor
Difficulty
Beginner
Standard set
10reps
Intermediate level in the app
Calories
≈ 37kcal
10 min · 70 kg / 154 lb
Equipment
No equipment
How to do it
- 1
Start in a high plank with straight arms.
- 2
Let your chest sink between your shoulder blades.
- 3
Push the floor away and round your upper back.
Your elbows stay straight the whole time.
Muscles worked
- Back
- Shoulders
Calories burned
Estimated with the MET value the app uses for this move. Real numbers depend on effort and body.
| Time | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 min | 15 | 18 | 21 | 24 |
| 10 min | 31 | 37 | 43 | 49 |
| 20 min | 62 | 74 | 86 | 98 |
| 30 min | 93 | 111 | 129 | 146 |
When the app swaps it out
Homie Fit replaces this move with a similar, safer one if you tell it about:
- Wrists
Variations
Keep exploring
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- ExerciseGlute Bridge: How to Do It, Form Tips and Reps
- ExerciseHip Thrust: How to Do It, Form Tips and Reps
- ExerciseDumbbell Shoulder Press: Form, Muscles and Reps
- ExerciseGoblet Squat: Form, Muscles and Reps for Beginners
- ExerciseLateral Raises: Form, Muscles Worked and Reps
Homie Fit Want this as a full plan?
Homie Fit turns a 2-minute setup into a 4-week plan that gets harder week by week and adapts when a workout feels too easy or too hard.
- Personal 4-week plan
- Live AI form check
- 30-day challenges
- Works offline
Coming soon App Store Coming soon Google Play
