What is Scapula Push Up (Kneeling)?

The Scapula Push Up (Kneeling) is a bodyweight warm-up that improves scapular mobility and stability by moving the shoulder blades while keeping the arms extended. It primarily targets the serratus anterior and shoulder stabilizers. Difficulty: Easy — suitable for beginners and rehabilitation-focused sessions.

How to Do Scapula Push Up (Kneeling)

  1. Set starting position: Begin in quadruped: hands under shoulders, knees under hips, spine neutral. Keep arms straight and shoulders relaxed away from your ears.
  2. Protract scapula: Push your hands into the floor, actively reaching away to fully protract the shoulder blades while keeping elbows locked and core engaged.
  3. Pause and breathe: Hold the protracted top for one to two seconds, breathing steadily and avoiding shoulder elevation toward the ears.
  4. Retract scapula: Lower your chest slightly by pulling the shoulder blades back together until fully retracted, keeping arms straight and torso stable.
  5. Repeat with control: Perform controlled repetitions, 8–15 reps per set. Focus on quality scapular movement, avoid bending the elbows or shrugging the shoulders.

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 the Scapula Push Up (Kneeling)?

The Scapula Push Up (Kneeling) strengthens the serratus anterior and shoulder stabilizers, improves scapular mobility and posture, enhances pressing mechanics, and helps prevent shoulder impingement. It’s an effective warm-up and rehab-friendly exercise for safer overhead and pushing movements.

What common mistakes should I avoid?

Common mistakes include bending the elbows, shrugging the shoulders toward the ears, using momentum, and incomplete protraction or retraction. Keep elbows locked, shoulders down, move slowly, and maintain neutral neck and spine to get the intended scapular activation.

How can I progress or find regressions?

To progress, perform scapula push-ups from a high plank or toes, add longer isometric holds, or increase reps and tempo control. Regress with wall or standing scapula pushes. Choose progressions based on strength, shoulder health, and movement control.