Kneeling Scapular Push Up

Instructions

1. Begin in a kneeling push-up position with hands directly below the shoulders and knees on the floor.
2. Keep the arms straight throughout — do not bend the elbows.
3. Protract the shoulder blades by letting the chest sink between the arms.
4. Retract the shoulder blades to push the upper back up and away from the floor.
5. Repeat the protraction and retraction in a controlled, deliberate motion.