Kneeling Scapular Push Up

Kneeling Scapular Push Up

Improve scapular stability with this bodyweight exercise.

45 secDuration
1 × 12Reps
No equipmentEquipment

Muscles Targeted

Upper back
Shoulder
Chest

How to Perform

Kneel on all fours, hands under shoulders.
Keep arms straight, lower chest by pinching shoulder blades.
Push through hands, spreading shoulder blades apart.
Return to starting position.
Repeat for reps.

Common mistakes

Moving too quickly — use a slow, controlled tempo.
Using more range than you can control — shorten the movement if your form changes.
Holding your breath — breathe steadily throughout the exercise.

Pro tip

Start with a comfortable range and prioritise control over speed or distance.

How Kai uses this exercise

Kai adjusts the duration, reps, and difficulty using your form score and session feedback.

Get your personalised AI plan

Kai builds a programme for your body. Free for 3 days.