Begin in a strong high plank — hands under shoulders, legs straight, core engaged, and body in a straight line. Without bending your elbows, squeeze your shoulder blades together to lower your chest slightly. Then press through your hands to spread your shoulder blades and return to start. Immediately bend your elbows to lower your chest toward the ground. Keep your elbows at about a 45° angle. Push back up to the plank position. Perform one scapular push-up followed by one regular push-up as one rep. Keep movements smooth and controlled.