About this exercise
This exercise targets the scapular muscles, improving shoulder stability and mobility. It focuses on controlled movement of the shoulder blades without bending the arms.
Kneeling scapular push up
Step by step instructions, muscle activation and variants for the Kneeling scapular push up.
EasyMiddle chest
How to Perform
- Start in a kneeling plank position with hands directly under shoulders and knees on the ground.
- Keep arms straight and core engaged throughout the movement.
- Lower your chest slightly by squeezing your shoulder blades together.
- Push your chest upward by spreading your shoulder blades apart.
- Perform the movement slowly and with control for 8–12 repetitions.
Muscle Activation
Primary
Middle chest
Secondary
CoreRear shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Kneeling scapular push up
The Kneeling scapular push up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.