Kneeling Scapular Push-Up

• Ensure your back is flat, your neck is neutral, and your gaze is directed downwards.
• Slowly lower your chest towards the ground by bending your elbows, keeping your core engaged and your spine neutral.
• Push your body back up to the starting position by extending your arms and squeezing your shoulder blades together.
• Repeat this movement for your desired number of reps, making sure to maintain proper form throughout.

• Controlled Movement: The movement in a kneeling scapular push-up is subtle. Lower your chest towards the floor by allowing your shoulder blades to come together. Then, push your torso back up by spreading your shoulder blades apart. The movement should be slow and controlled. Avoid jerky or fast movements as they can lead to injury and reduce the effectiveness of the exercise.
• Focus on Scapular Movement: The focus of this exercise is on the scapular movement, not the arms. Your arms should remain straight throughout the exercise. Common mistake is bending the arms and turning the exercise into a regular push-up. Keep your elbows locked to ensure that the work is being done by your

Yes, beginners can do the Kneeling Scapular Push-Up exercise. It's a great exercise to strengthen the shoulder girdle and upper back muscles. However, it's important to start slowly and focus on form to avoid injury. If any discomfort or pain is experienced, it's best to stop the exercise and consult with a fitness professional or physical therapist.

• Wall Scapular Push-Up: This is a beginner-friendly variation where you perform the exercise standing and leaning against a wall, which reduces the amount of weight you need to lift.
• Elevated Scapular Push-Up: This variation is performed with your hands on an elevated surface like a bench or step, making the exercise slightly easier by reducing the angle of your body.
• One-Arm Scapular Push-Up: This is a more advanced variation where you perform the exercise with one arm, increasing the intensity and engaging your core more.
• Plank Scapular Push-Up: In this variation, you start in a plank position on your forearms and then push up onto your hands, engaging your scapula as you lift your body.