Scapular push-ups

How to do it

1. Set upHigh plank with your arms straight.
2. MoveWithout bending your elbows, let your chest sink between your shoulder blades, then push the floor away so your upper back rounds slightly. Only the shoulder blades move.
3. Watch forBending your arms. If your elbows bend, it's just a short push-up.

Easier or harder

Easier

Do the same movement from your knees.

Harder

Standard push-ups: add the elbow bend.

What it works

Muscles

Shoulders, Core

Position

Plank / all fours

Intensity

Easy Easy

Impact

No jumping

Swap it for

• Knee push-ups
• Knee push-up pulses
• Push-up + child's pose
• Pike push-ups
• Pike push-up hold
• Frogstand hold