Kneeling Scapular Push-Up

The Kneeling Scapular Push-Up is a highly effective exercise that targets the muscles of the upper back, shoulders, and chest. By actively engaging the scapulae during the movement, this exercise helps to improve posture, shoulder stability, and overall upper body strength. In this exercise, you start by kneeling on the ground with your hands placed slightly wider than shoulder-width apart. Your palms should be pressed firmly into the ground, fingers pointing forward. From here, you lower your chest towards the ground, allowing your scapulae to retract and protract, mimicking a push-up motion. This exercise specifically targets the muscles surrounding the scapulae, such as the rhomboids, trapezius, and serratus anterior. These muscles play a crucial role in maintaining proper shoulder alignment and posture. To get the most out of the Kneeling Scapular Push-Up, focus on maintaining a neutral spine throughout the movement. Avoid arching or rounding your back and engage your core to ensure stability. Controlling the tempo and performing the exercise in a slow and controlled manner will also maximize its benefits. Including the Kneeling Scapular Push-Up in your workout routine can help improve your upper body strength, enhance shoulder stability, and contribute to better overall posture. By targeting the muscles responsible for proper scapular movement, this exercise can assist in preventing shoulder injuries and promoting optimal functional movement patterns.

Instructions

• Start by kneeling on the ground, with your hands placed shoulder-width apart on the floor.
• Ensure that your knees are directly under your hips and your hands are in line with your shoulders.
• Maintain a straight line from your head to your knees throughout the exercise.
• Engage your core and slightly tuck your chin to maintain proper alignment.
• Slowly lower your chest towards the ground, allowing your shoulder blades to protract or spread apart.
• Pause for a moment in this position, feeling the stretch in your chest and shoulders.
• Push through your hands and retract your shoulder blades, bringing your chest back up to the starting position.
• Keep your core engaged and maintain control throughout the movement.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Engage your core throughout the entire exercise to maintain stability and control
• Focus on squeezing your shoulder blades together as you push your body away from the ground
• Keep your neck in a neutral position by looking towards the ground
• Control your descent to the starting position to work the muscles eccentrically
• Start with a comfortable range of motion and gradually increase it as you build strength
• Remember to breathe throughout the exercise, inhaling as you lower your body and exhaling as you push up
• Avoid arching your lower back by maintaining a straight line from your head to your knees
• If you cannot perform the exercise with good form, consider modifying it by performing a kneeling plank instead
• To make the exercise more challenging, place your feet on an elevated surface such as a step or bench
• Don't rush through the movement; focus on quality over quantity