Scapular Push-Up
Serratus anterior activation drill. Key for scapular stability and reducing winging.
shoulder exercises Serratus anteriorExecution
- 1Plank or push-up position (wall version for beginners)
- 2Keep elbows straight and push the floor away to protract
- 3Allow the shoulder blades to come together
- 4Range of motion about 3-4 inches
- 53 sets x 15-20 reps
Cues
- Push the floor away
- Stay long through the neck
- Move only at the shoulder blades
Common Errors
- Bending elbows (turns into a push-up)
- Lumbar sag
Progressions
- 1Wall -> Knees -> Plank -> Traditional push-up -> With load
Related Patterns
scapular dyskinesisrotator cuff weakness
