Kneeling Plank Scapula Push Ups / Planks Scaps
How to Do Kneeling Plank Scapula Push Ups / Planks Scaps
- Get yourself in the standard push-up position either on a yoga mat or workout surface, with your knees bent and comfortably placed on the ground
- Aim to maintain a neutral spine, while keeping your chin tucked, and then place your elbows on the mat directly beneath your shoulders
- Keeping your core tight, allow your chest to slowly lower towards the ground. Keep your back straight, not allowing it to sink
- Continue to lower your chest as your rear shoulder blades come closer together, then, forcefully drive your elbows and forearms into the ground to push your chest back into that neutral position
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Related Shoulders And Upper Back & Lower Traps Exercises
Seated Jumping Jacks / Star Jumps
Bent Over Shoulder Pendulums / Swings
TRX Suspension Straps Atomic Push-ups / Pushups
Kneeling Plank Scapula Push Ups / Planks Scaps Exercise Details
Muscles worked
Kneeling Plank Scapula Push Ups / Planks Scaps targets shoulders and upper back & lower traps and also works abs and chest and lower back. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is an at-home exercise. Equipment required: no equipment.
Similar exercises
Related exercises that work similar muscle groups include Seated jumping jacks / star jumps, bent over shoulder pendulums / swings and trx suspension straps atomic push-ups / pushups. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
