Unilateral Elevated Push Up Plus

UNILATERAL ELEVATED PUSH UP PLUS | SINGLE ARM ELEVATED PUSHUP PLUS

This is a scapular protraction stability exercise and exercise progression of the ELEVATED SCAPULAR PUSH UP. Start by taking a high plank stance on an elevated surface such as a bench or sofa. Raise the non-target arm off of the bench. Keep the elbow straight and spine neutral during this exercise. Proceed to retract the shoulder blades all the way and then protract them by pushing them forwards. Be sure to hit max range without flexing or curling the thoracic spine.

Structures Involved:

• Serratus Anterior

• Scapulothoracic Joint

Related Conditions:

• Shoulder Impingement

• Rotator Cuff Tear

• Posterior Capsule Impingement

• Dynamic Shoulder Instability

• Labral Tear

• Medial border scapular winging

• Scapular dyskinesis / scapular dyskinesia

Exercise videos