Kneeling Scapular Push-Up
Description
The kneeling scapular push-up is a beginner-friendly serratus anterior exercise. With straight arms in a kneeling push-up position, the shoulder blades retract and protract through full scapular range. It is excellent for building shoulder health and pressing stability.
Muscle Group
Equipment Required
Kneeling Scapular Push-Up Instructions
- Get into a kneeling push-up position with hands under shoulders.
- Keep your arms straight throughout the entire movement.
- Brace your core and keep your body in a straight line from head to knees.
- Allow your shoulder blades to squeeze together (retract).
- Your chest will dip slightly toward the floor.
- Push through your hands to spread the shoulder blades apart (protract).
- Round your upper back at the top of each rep.
- Move only the shoulder blades, not the elbows.
Kneeling Scapular Push-Up Form & Visual
Kneeling Scapular Push-Up Benefits
- Strengthens the serratus anterior
- Improves scapular control
- Beginner-friendly version
- Useful for shoulder health
- Builds pressing stability
- No equipment required
Kneeling Scapular Push-Up Muscles Worked
- Serratus anterior
- Front deltoid
- Pectoralis major
Kneeling Scapular Push-Up Variations & Alternatives
- Scapular Push-Up
- Push-Up Plus
- Plank Plus
- Wall Slide
