Kneeling Scapular Push-Up

Muscles worked

Setup

1. Start on all fours with your hands directly under your shoulders and knees on the floor.
2. Maintain a neutral spine and engage your core to prevent your lower back from sagging.
3. Keep your arms completely straight with your elbows locked out throughout the entire movement.

How to do it

1. Inhale as you slowly lower your chest toward the floor by pinching your shoulder blades together (retraction).
2. Exhale as you push your palms into the floor to spread your shoulder blades apart and lift your upper back toward the ceiling (protraction).
3. Maintain a slow, controlled tempo, spending 2 seconds on the descent and 2 seconds on the ascent.
4. Focus on moving only through the shoulder blades while keeping the rest of your body still.

Form checklist

• Keep elbows locked; do not bend the arms at any point.
• Avoid shrugging the shoulders toward the ears.
• Keep the neck neutral, looking at a point on the floor slightly ahead of your hands.
• Ensure the lower back doesn't arch or round during the movement.

Pro tips

• At the top of the movement, imagine pushing the floor away as hard as possible to maximize serratus anterior engagement.
• Pause for one second at the peak of protraction to reinforce the mind-muscle connection.

Make it harder

• Transition to a full plank position (standard Scapular Push-Up) to increase the load on the upper body.
• Perform the movement with your hands on an unstable surface like a BOSU ball or medicine ball.

Frequently asked

What muscles does the kneeling scapular push-up work?

The kneeling scapular push-up primarily targets the serratus anterior, and also works the abs, biceps, deltoids, and obliques as secondary muscles.

What equipment do you need for the kneeling scapular push-up?

The kneeling scapular push-up requires no equipment — just your body weight.

Is the kneeling scapular push-up good for beginners?

Yes. The kneeling scapular push-up is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Jab CrossesIntermediate · calves, glutes, hip flexors, and serratus anterior
• Kettlebell Angled PressIntermediate · serratus anterior and trapezius
• Medicine Ball Overhead ThrowIntermediate · deltoids, lats, and serratus anterior
• Ring Extended PlankAdvanced · abs, lats, obliques, pectorals, and serratus anterior