Kneeling Scapular Push-Up
Strengthen your upper back & improve posture with Kneeling Scapular Push-Ups! Focus on controlled shoulder blade movement for effective results.
Muscle Groups
Primary
Secondary
Instructions
Kneeling Scapular Push-Up
Positioning:
1. Start on all fours with your hands positioned under your shoulders and knees under your hips.
2. Keep your spine in a neutral position. Your back should be flat, and your head should be in line with your spine.
3. Your feet can either be flat on the ground or toes tucked under, depending on your comfort.
Movement:
1. Engage your core to stabilize your body.
2. As you inhale, lower your chest while keeping your elbows straight. Focus on pushing your shoulder blades together (retracting).
3. As you exhale, push your shoulder blades apart (protracting) by pressing through your hands and returning to the starting position.
4. Repeat this movement for 8-12 repetitions, ensuring that your hips and torso remain stable throughout.
Tips:
- Keep movements slow and controlled for better muscle engagement.
- Focus on the movement of your shoulder blades rather than bending your arms. This targets the upper back effectively.
- Maintain a natural breathing pattern to assist with the movement.