Scapular Push-Up (1 Arm, Kneeling) Exercise


The Scapular Push-Up (1 Arm, Kneeling) Exercise is a great way to build stabilising strength and mobility in your shoulder blades, thus enabling more efficient and consistent movement in your golf swing and helping to prevent injury.

The Scapular Push-Up (1 Arm, Kneeling) Exercise forms part of the Golf Injury Prevention series of innovative and dynamic exercises that will help to protect you from pain and injury by building strength and stability around your most vulnerable areas, while improving mobility, balance and joint function.


Figure 1. Scapular Push-Up (1 Arm, Kneeling) Exercise Video.



  • Start on your hands and knees, with one hand flat on the floor underneath your shoulder, and the other hand behind your back.
  • Slowly push your chest as far away from the floor as possible by pushing your shoulder blade away from your spine.
  • Keep your arm straight as you slowly lower your back about 1 inch (2.5cm) by bringing your shoulder blade towards your spine.
  • Slowly return to the starting position.
  • Repeat for the desired number of repetitions.
  • Repeat with the other arm.


The movement is initiated entirely by your shoulder blades, not your spine.

Keep your torso solid and your back straight.

Keep your head in line with your torso, and your abdominal muscles engaged to stabilise your spine.

You should feel it working your shoulders and upper back.



For an easier version of this exercise, try the Scapular Push-Up (Kneeling) Exercise.

Once you can perform this exercise easily, with perfect form, try the full Scapular Push-Up Exercise.

There are a number of other shoulder blade mobility and stability exercises in the Golf Loopy Train like a Champion System, you can see them all by clicking here.


If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.


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There are a number of other golf-specific injury prevention exercises in the Golf Loopy Train like a Champion System.

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» Train like a Champion home page.

» Swing like a Champion Home Page.

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