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Scapular Push-Up

Primary target: Pectoralis Minor (胸小肌)

Exercise Details

Equipment
Bodyweight (kneeling option)
Sets & Reps
3-4 sets × 8-12 reps
How to do it
From the top of a push-up (arms straight), let the shoulder blades slowly protract so the chest sinks slightly, then squeeze them back together; only the scapulae move, the elbows stay straight; rigid body line.
Common mistakes
Bending the elbows (becomes a push-up), sagging hips, tiny range

Muscles Worked

Pectoralis Minor

Other Exercises for the Same Muscle

Cable Scapular Depression · Dumbbell Pullover · Doorway Stretch (Release)

See the Pectoralis Minor in the 3D anatomy tool →