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Scapular push-ups, illustrated in 3 steps
Start on hands and knees with your hands under your shoulders.

Desk exercise

Scapular push-ups

A simple move for your upper back and shoulders, done on the floor. About 35 seconds.

Position
On the floor
Equipment
None
Time
About 35 seconds
Works
upper back and shoulders

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How to do scapular push-ups

  1. Set

    Start on hands and knees with your hands under your shoulders.

  2. 1

    Keep your arms straight and your body steady.

  3. 2

    Let your chest move gently toward the floor.

  4. 3

    Press the floor away and spread your shoulder blades.

Take care. Keep your elbows straight and use a smaller range if your shoulders feel uncomfortable.

Gentle movement guidance, not medical advice. Stop if anything hurts.

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Illustration adapted from Everkinetic / Workout Guide by Bryl Lim, shared under CC BY-SA 4.0.