Kneeling Scapular Push-Up

Strengthen your shoulder blades and enhance scapular control with the Kneeling Scapular Push-Up.

IntermediateBack Body weight

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Kneeling Scapular Push-Up

Compound

Cable Half Kneeling Push Pull

Back · Cable

Intermediate

Compound

Scapular Pull Up

Back · Body weight

Intermediate

Isolation

Hanging Scapular Shrug

Back · Body weight

Intermediate

Compound

Single Arm Scapula Push up

Back · Body weight

Advanced

Description

The Kneeling Scapular Push-Up is a bodyweight exercise that primarily targets the muscles surrounding the shoulder blades. It is performed from a kneeling push-up position, with the individual retracting and protracting the shoulder blades.

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How to do Kneeling Scapular Push-Up

01
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.
02
Setup
Engage your core to maintain a neutral spine, keeping your head in line with your body throughout the exercise.
03
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.
04
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.
05
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.

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Questions

Is Kneeling Scapular Push-Up good for beginners?

Kneeling Scapular Push-Up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Kneeling Scapular Push-Up?

You need Body weight to perform Kneeling Scapular Push-Up. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Kneeling Scapular Push-Up?

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.

What are common mistakes when doing Kneeling Scapular Push-Up?

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.