Best Exercise for the Subscapularis Muscle: How to Strengthen This Overlooked Rotator Cuff Muscle
The subscapularis muscle is a key part of the rotator cuff that plays an important role in shoulder function. Unlike most rotator cuff muscles—which rotate the arm outward (external rotation)—the subscapularis is responsible for internal rotation of the arm.
Unfortunately, this muscle is often overlooked in rehabilitation and training programs. Neglecting it can slow recovery from shoulder injuries and increase the risk of reinjury.
In this guide, we’ll explore why the subscapularis is so important, and we’ll highlight the best exercise to target it: the Push-Up Plus.
Why Strengthening the Subscapularis Matters
The rotator cuff is made up of four muscles that work together to stabilize the shoulder joint. If one muscle—such as the subscapularis—is weak or injured, the balance of the shoulder can be disrupted, leading to pain, limited mobility, and a higher chance of future injuries.
By strengthening the subscapularis, you:
- Improve shoulder stability
- Reduce injury risk
- Support full recovery from rotator cuff problems
- Enhance performance in sports and daily activities
The Push-Up Plus: The Best Exercise for the Subscapularis
The Push-Up Plus is a simple modification of the traditional push-up that adds an extra movement to engage the subscapularis and surrounding stabilizing muscles. It can be done anywhere, without equipment, and can be easily adjusted for different fitness levels.
How to Do the Push-Up Plus
Starting Position:
- Hands directly under the shoulders
- Body in a straight line from head to knees (easier) or head to toes (harder)
- Core engaged, head neutral
Step-by-Step Instructions:
- Begin in the top position of a push-up with arms straight.
- Without bending the elbows, push the body slightly away from the hands by spreading the shoulder blades apart.
- Return to the starting position.
Reps & Sets:
- Start with 10 repetitions from the knees
- Progress to doing them from the toes once strength improves
- Perform 2–3 sets with controlled form
Tempo:
- Move slowly: 1 second to push, hold for 1 second, then return
- Avoid collapsing through the mid-back or dropping the head
Tips for Success
- Focus on the small “plus” motion at the top—it’s what activates the subscapularis
- Maintain proper alignment throughout the movement
- Progress gradually from knees to toes for better control and strength
- Incorporate the exercise into both injury prevention and rehabilitation programs
Final Thoughts
A healthy shoulder requires balanced strength across all rotator cuff muscles. The Push-Up Plus is one of the most effective ways to target the subscapularis, helping to improve shoulder stability, prevent injuries, and support recovery.
Whether you’re an athlete, recovering from a shoulder injury, or simply aiming for better shoulder health, adding this exercise to your routine can make a noticeable difference.