Chest · Bodyweight
Kneeling Scapular Push-up
How to do the kneeling scapular push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Start on your knees in a modified plank with your hands under your shoulders and arms straight. Keeping your elbows locked, let your chest sink slightly as your shoulder blades pull together, then push the floor away to spread your shoulder blades apart. Kneeling reduces the load so you can focus on the scapular movement.
- 1Your shoulder blades sliding together and then apart
- 2The muscles around your ribs engaging as you push the floor away
- 3Your elbows staying locked so only your shoulder blades move
Common mistakes
- Bending your elbows and turning it into a push-up
- Shrugging your shoulders toward your ears
- Rushing the reps instead of controlling the scapular glide
Muscles worked
The kneeling scapular push-up mainly works the mid chest, with the lower traps, upper abs, and front delts assisting.
- Mid ChestPrimary
- Lower TrapsSupport
- Upper AbsSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Upper ChestMinor
- Lower ChestMinor
- LatsMinor
- Mid TrapsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the kneeling scapular push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.