UNILATERAL PUSH UP PLUS | SINGLE ARM PUSHUP PLUS

This is an exercise progression that targets the scapular protractor known as the serratus anterior. Start by holding yourself in a high plank or top of a push up position and keep the elbows straight. Raise one hand off of the ground, and spread your legs apart to at least shoulder distance apart to maintain your balance. From here retract your shoulders blades back by squeezing them towards each other and then push them out forward as far as possible. Be sure to keep the upper back or thoracic spine flat and elbows unbent during this exercise to uncouple movement from the shoulder and the spine.

Muscles Involved:

• Serratus Anterior

Related Conditions:

• Shoulder Instability / Shoulder Dislocation / Shoulder Subluxation

• Rotator Cuff Tear / Rotator Cuff Tendinopathy

• Shoulder Impingement

• Medial border scapular winging

• Scapular dyskinesis / scapular dyskinesia

Exercise videos