With the feet close together and hands on the floor around shoulder width, hold yourself in a rigid straight line from ankle to shoulders.
 
Push the shoulders as far forward as possible while keeping the body straight, then lower yourself until the shoulder blades are squeezed back together completely. Repeat for reps, and/or hold in the top position for time.
 
Purpose
The scap push-up is a simple way to strengthen shoulder protraction and improve scapular control and range of motion.
 
Programming
Sets of 10-15+ reps are appropriate depending on difficulty, loading and purpose, and/or holds of 10-30 seconds.