Kneeling Scapular Push-Up
On the knees with straight arms, let the chest sink between the shoulder blades and push it back up; the scapula push-up with the knees down for less load.
How to do it
Setup
Kneeling on the floor, hands under the shoulders, arms straight, back flat.
Steps
- Drop the chest a little toward the floor as the blades come together.
- Press through the palms to spread the blades wide.
- Keep the elbows locked the whole time.
Common mistakes
Bending the elbows into a push-up: they stay locked; only the blades move. Head dropping between the arms: keep the neck in line with the back. Hurrying the reps: pause at each end.
Breathing
Exhale pushing the floor away, inhale sinking.
