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Suspension Trainer Scapular Push-Up
A suspension trainer exercise isolating scapular protraction and retraction to target the serratus anterior and rhomboids for improved shoulder stability and posture.
About Exercise
Equipment
Suspension Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Triceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts
Traps
8/10Mid Traps, Lower Traps
Abs
7/10Transverse Abdominis
Obliques
6/10External Obliques
Triceps
3/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Adjust straps to mid-calf height. Place feet in the cradles and assume a high plank position with hands under shoulders and arms fully locked out.
- Brace core and glutes to maintain a rigid plank.
- Keep elbows locked straight throughout the entire movement.
- Squeeze shoulder blades together to lower your chest slightly toward the floor.
- Push through your palms to spread shoulder blades apart and round the upper back.
- Pause briefly at the top of the protraction.
Coaching Tips
Form Cues
- Arms locked
- Squeeze blades
- Push floor away
- Ribs down
- Straight body line
Breathing
Inhale as you retract shoulder blades; exhale as you push away and protract.
Tempo
2-1-2
Range of Motion
Movement occurs solely at the shoulder blades; go from full pinch (retraction) to full spread (protraction).
Safety
Safety Notes
- Ensure suspension anchor is secure.
- Stop if you feel sharp shoulder pain.
- Maintain neutral neck position.
Spotting
No spotting required; perform on knees if full plank is too difficult.
Common Mistakes
- Bending elbows
- Sagging hips
- Head jutting forward
- Shrugging shoulders
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
Flexibility Needed
- Adequate shoulder flexion and stability
- Ability to hold plank position
Build Up First
- Proficient in basic plank hold
- Familiarity with TRX setup
Also known as
TRX Scap Push-Up, Suspension Scapular Push-Up, TRX Scapular Protraction, Suspension Plus Push-Up
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