Performing the: A Step-by-Step Tutorial Scapula Dips
With your feet out in front and knees bent, push your body forward just far enough so that your behind clears the edge of the bench or chair.
Lower your body by bending your elbows until you feel a slight stretch in your shoulders or chest, then push your body upward by straightening your arms, focusing on using your hands and shoulders.
At the top of the movement, push as high as you can and squeeze your shoulder blades together.
Lower yourself back down and repeat the movement for your desired number of repetitions.