Scapular Push-Up

shoulder exercises Serratus anterior

Serratus anterior activation drill. Key for scapular stability and reducing winging.

Execution

1. Plank or push-up position (wall version for beginners)
2. Keep elbows straight and push the floor away to protract
3. Allow the shoulder blades to come together
4. Range of motion about 3-4 inches
5. 3 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

• Wall -> Knees -> Plank -> Traditional push-up -> With load

Related Patterns

• scapular dyskinesis
• rotator cuff weakness