Kneeling Scapular Push-Up
Strengthen your upper back & improve posture with Kneeling Scapular Push-Ups! Focus on controlled shoulder blade movement for effective results.
The Kneeling Scapular Push-Up is a compound exercise that mainly works the back and chest, with help from the traps and core. No equipment needed: it uses just your bodyweight.
Kneeling Scapular Push-Up Muscles Worked
Primary
Boxer Muscle (serratus anterior); Upper Chest (pectoralis major, clavicular head)
Secondary
Mid Traps (trapezius, middle fibers); Obliques
Kneeling Scapular Push-Up Variations and Alternatives
How to do the Kneeling Scapular Push-Up
Kneeling Scapular Push-Up
Positioning:
Start on all fours with your hands positioned under your shoulders and knees under your hips.
Keep your spine in a neutral position. Your back should be flat, and your head should be in line with your spine.
Your feet can either be flat on the ground or toes tucked under, depending on your comfort.
Movement:
Engage your core to stabilize your body.
As you inhale, lower your chest while keeping your elbows straight. Focus on pushing your shoulder blades together (retracting).
As you exhale, push your shoulder blades apart (protracting) by pressing through your hands and returning to the starting position.
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.
Kneeling Scapular Push-Up FAQs
What muscles does the Kneeling Scapular Push-Up work?
The Kneeling Scapular Push-Up mainly works the back and chest, with help from the traps and core. The main muscles are the serratus anterior and pectoralis major.
What equipment do you need for the Kneeling Scapular Push-Up?
None. The Kneeling Scapular Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Kneeling Scapular Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kneeling Scapular Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Kneeling Scapular Push-Up variations and alternatives?
Similar exercises include the Bodyweight Kneeling Push-Up Row, Chest & Knee Push-Up Pullback, Knee-Tuck Push-Up and Kneeling Cobra Push-Up.
Training calculators
Work out the numbers behind your training before your next session.