Kneeling Scapular Push-Up

Description

How to Do Kneeling Scapular Push-Up

1. 1
   Setup

   Begin in a kneeling push-up position with your hands directly under your shoulders, fingers pointing forward, and knees on the ground. Ensure your elbows are locked straight.

2. 2
   Setup

   Engage your core to maintain a neutral spine, keeping your head in line with your body throughout the exercise.

3. 3

   Allow your chest to sink towards the floor by retracting your shoulder blades, letting them come together on your upper back without bending your elbows.

4. 4

   Push the floor away by protracting your shoulder blades, spreading them apart and pushing your upper back towards the ceiling, keeping your elbows locked straight.

5. 5

   Control the movement, smoothly transitioning between the scapular retraction and protraction phases for the desired number of repetitions.

Tips

• Focus intently on the movement of your shoulder blades on your back, ensuring they are the primary drivers of the motion, not your arms or torso.
• Keep your elbows completely locked out throughout the entire exercise to isolate the serratus anterior and rhomboids, preventing triceps or chest involvement.
• Actively brace your core and glutes to prevent your lower back from arching or sagging, maintaining a rigid plank-like position from your knees to your head.
• Perform the exercise with a slow and controlled tempo, emphasizing the full range of scapular motion in both the protraction and retraction phases.

Common Mistakes

• ×Bending the elbows during the movement shifts the focus away from the scapular muscles; ensure your arms remain locked straight throughout the entire exercise.
• ×Allowing the lower back to arch or sag indicates a lack of core engagement; actively brace your abdominal muscles and glutes to maintain a flat back.
• ×Shrugging the shoulders towards the ears during protraction or retraction engages the upper traps unnecessarily; keep your shoulders depressed and away from your ears.