Also known as: scapular push-up, scapular pushups, kneeling scapular push-up, scapula protraction exercise, shoulder scapular activation

What is Scapula Push Up (Kneeling)?

Scapula Push Up (Kneeling) is an easy bodyweight exercise that isolates scapular protraction and retraction to activate the shoulders. It primarily targets the shoulder muscles and scapular stabilizers, improving scapular mobility and stability and serving as a safe warm-up or rehab movement.

How to Do Scapula Push Up (Kneeling)

  1. Start in quadruped: Begin on hands and knees with hands under shoulders, knees under hips and a neutral spine. Keep arms straight and core engaged for stability.
  2. Set hand position: Place palms flat, fingers spread, and depress the shoulders so they stay down away from ears; avoid shrugging throughout the movement.
  3. Protract scapula: Push your hands into the floor, actively protracting the scapula while keeping the elbows straight and the neck relaxed.
  4. Hold at top: Pause 1-2 seconds at full protraction, maintain scapular reach and breathing, and ensure shoulders remain down without arm bending.
  5. Retract slowly: Lower your chest by retracting the scapula fully with controlled motion, keeping arms extended. Reset and repeat for prescribed reps.

Muscle Groups

Shoulders

Description

Start in a quadruped position, hands under the shoulders & knees under the hips, spine neutral.

Push away from the floor and fully protract your scapula. Keep your arms straight, and keep your shoulders down (don’t let them shrug towards your ears). Pause at the top, then lower your chest, retracting your scapula all the way.

It’s important to elbows extended throughout, don’t be tempted to bend your arms, focus on scapula movement.
Movement Group: Warm-Up
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of scapula push ups (kneeling)?

Kneeling scapula push-ups improve scapular mobility, shoulder stability, and neuromuscular control. They prime the shoulders for pressing work, reduce injury risk, and serve as an accessible warm-up or rehabilitation drill for rotator cuff and scapular stabilizers.

What common mistakes should I avoid?

Common errors include bending the elbows, shrugging the shoulders toward the ears, using the neck, and rushing reps. These reduce scapular isolation and may increase strain—keep arms straight, shoulders depressed, and move with controlled range.

How can I progress or find alternatives?

Progress to knee-to-plank scapular push-ups, full plank scapular push-ups, or incline scapular push-ups. Alternatives include wall scapular pushes or band-assisted scapular retractions and scapular pull-ups for greater loading and strength development.