Kneeling Scapular Push-Up Exercise Guide
Exercise Profile
- Target
- Serratus Anterior
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Serratus Anterior
- Secondary Muscles
- Trapezius, Pectoralis Major
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Scapular Push-Up
How to: Kneeling Scapular Push-Up
- Start in a kneeling push-up position with hands shoulder-width apart.
- Keep your body in a straight line from your head to your knees.
- Allow your shoulder blades to retract as you lower your body slightly while keeping your arms straight.
- Push back up by protracting the shoulder blades, returning to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Allowing the hips to sag or rise excessively.
- Failing to engage the core, which may cause back discomfort.
- Not keeping the elbows close to the body.
Modifications
- Perform the exercise on your knees for added support.
- Use a wall to perform a push-up variation if balance is a concern.
Tips
- Keep your core engaged throughout the movement.
- Ensure your shoulders are directly above your wrists to maintain alignment.
- Focus on scapular movement, pulling them down and back as you lower.
Kneeling Scapular Push-Up Alternatives
Tags
back
core
strength
push-up
bodyweight
beginner