> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Scapula weight push

> Beginner · Dynamic · Unilateral. Strength

<video controls playsInline preload="none" poster="/images/exercises/e10w.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe10w%2Fe10w-264.mp4?alt=media&token=3fc3b026-f13f-4ed8-b996-cf5b3a4e62fb" className="w-full aspect-square rounded-xl" />

Also known as: Supine lying shoulder protraction.

| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 18 s |

## Technique

1. Lie on your back, grab a Dumbbell and hold it straight up above your shoulder.
2. Push your shoulder forward ( Shoulder protraction) while keeping your back on the ground.
3. Then bring your shoulder back down.

<Info>
  **Logging:** Weight used on one side. Repetitions done on one side.
</Info>

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

  <div className="max-w-md mx-auto my-4">
    <div className="relative w-full">
      <img src="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/muscle-map/body.svg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=f51e7c4f06c31ba86e1b6bbd192d6d4d" alt="" noZoom className="block w-full m-0" width="1538" height="1340" data-path="images/muscle-map/body.svg" />

      <svg viewBox="0 0 406.99026 354.43411" className="absolute inset-0 w-full h-full" role="img" aria-label="Strength muscle map">
        <g fill="#c8102e" stroke="#7f1d1d" strokeWidth="0.15">
          <path d="M65.82,104.06 69.49,117.35 83.74,117.35 83.63,114.36 83.47,112.31 80.86,111.68 79.07,111.06 78.21,110.68 76.56,109.79 75.79,109.27 74.36,108.05 73.09,106.57 71.78,104.51 70.89,102.76 68.64,97.75 66.64,98.36 66.60,98.54 66.33,100.02ZM120.97,112.31 120.69,117.35 134.94,117.35 138.62,104.06 138.10,100.02 137.80,98.36 135.79,97.75 133.54,102.76 132.42,104.94 131.63,106.18 131.05,106.96 130.41,107.70 129.38,108.69 127.87,109.79 127.07,110.26 125.37,111.06 123.58,111.68Z" fillOpacity="0.9" />

          <path d="M98.21,60.96 98.09,59.21 97.87,57.62 96.79,57.08 97.20,59.81 97.91,66.24 98.18,63.09ZM95.55,71.18 96.57,71.44 97.22,71.78 95.29,66.36ZM99.56,74.47 98.88,74.43 98.50,74.28 98.18,74.03 97.93,73.72 97.85,75.59 97.70,75.26 64.25,90.86 65.91,93.07 67.04,94.81 67.74,96.01 68.90,98.29 71.10,103.20 71.78,104.51 72.53,105.77 73.39,106.96 74.36,108.05 75.05,108.69 76.56,109.79 78.21,110.68 79.07,111.06 80.86,111.68 83.63,112.34 87.13,112.80 91.42,113.04 95.84,113.04 96.66,112.91 97.31,112.68 97.89,112.31 98.25,111.89 98.51,111.41 98.72,110.74 98.97,108.75 99.44,108.71 99.72,102.56 99.82,95.06 99.68,87.70 99.67,87.77 99.93,86.01 100.01,84.51 99.98,83.46 99.80,81.90 99.48,80.35 99.11,78.98 99.21,79.31 98.90,75.48 98.96,75.14 99.10,74.89 99.32,74.75 99.59,74.70ZM106.24,62.72 106.53,66.24 107.24,59.81 107.64,57.08 106.56,57.62 106.35,59.21 106.23,60.96ZM107.21,71.78 107.96,71.40 108.89,71.18 109.14,66.36ZM105.33,74.89 105.48,75.14 105.53,75.48 105.23,79.31 104.64,81.90 104.43,83.99 104.46,85.56 104.77,87.77 104.76,87.70 104.61,94.52 104.68,101.39 104.99,108.75 105.47,108.79 105.45,108.64 105.71,110.74 105.92,111.41 106.19,111.89 106.55,112.31 107.12,112.68 107.78,112.91 108.60,113.04 113.01,113.04 117.31,112.80 120.80,112.34 123.58,111.68 125.37,111.06 126.23,110.68 127.87,109.79 129.38,108.69 130.07,108.05 131.05,106.96 131.90,105.77 132.66,104.51 133.33,103.20 135.53,98.29 136.70,96.01 137.39,94.81 138.52,93.07 140.18,90.86 106.73,75.26 106.58,75.59 106.50,73.72 106.25,74.03 105.93,74.28 105.55,74.43 105.17,74.49 105.06,74.74Z" fillOpacity="0.4" />
        </g>
      </svg>
    </div>
  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Serratus anterior</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Chest</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Serratus anterior
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/dumbbell" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00o.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=478f60b337034fa9a6daa4f415cf58fa" alt="Dumbbell" noZoom className="m-0 w-full h-full object-contain" width="244" height="147" data-path="images/equipment/q00o.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Dumbbell</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="shapes" size={16} /> Other disciplines</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/other-disciplines/weights" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Weights</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-protraction" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />protraction</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Dumbbell pullover" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e10i.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=90753426455e30ce72410ad7f90af9b5" href="/exercises/dumbbell-pullover-e10i" width="320" height="320" data-path="images/exercises/e10i.jpg">Beginner</Card>
    <Card title="Half Turkish get up" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0jt.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=3237d3a9ad29fe42e7f9dff3ec475272" href="/exercises/half-turkish-get-up-e0jt" width="320" height="320" data-path="images/exercises/e0jt.jpg">Beginner</Card>
    <Card title="Kettlebell bench press" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e141.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=9b3ed80c5f84c9eef53d6ab5c834b0f0" href="/exercises/kettlebell-bench-press-e141" width="320" height="320" data-path="images/exercises/e141.jpg">Beginner</Card>
    <Card title="Stability ball weight pullover" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e11c.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=fb78348a5e708ce1d6c26e8d5b451576" href="/exercises/stability-ball-weight-pullover-e11c" width="320" height="320" data-path="images/exercises/e11c.jpg">Novice</Card>
    <Card title="Floor barbell press" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e15f.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=07708a922803b6f6165eeb402c39f702" href="/exercises/floor-barbell-press-e15f" width="320" height="320" data-path="images/exercises/e15f.jpg">Beginner</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/scapula-weight-push-e10w). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.