How to do Kneeling Scapular Push-Ups
On the floorFlowing movementBeginner
Kneeling Scapular Push-Ups is a on the floor flowing stretch for your chest and shoulders.
Step by step
- 1Come onto your hands and knees, hands under your shoulders and knees under your hips.
- 2Keep your arms straight and your head in line with your spine.
What you should feel
Arms stay straight… only the shoulders move.
Form tips
- Elbows stay locked, the shoulders do the work. Full range, slow tempo. Feel the serratus fire as you push.
- Feel your shoulder blades slide.
- Breathe slowly… small and smooth.
Make it easier
If your wrists are sore, rest on your fists instead.
Coming out of it
Come back to a neutral back… and sit back on your heels.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Kneeling Scapular Push-Ups with a coach
In BendEase, a voice coach talks you into Kneeling Scapular Push-Ups, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your chest and shoulders.
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