 Keep working
on those shoulders as we continue with Brian Schiff's Functionally Fit
miniseries with the push-up plus, floor variations. The purpose of this
exercise is to increase overall shoulder strength and target the serratus
anterior.
See 'Related
Resources' below for past Functionally Fits (including the shoulder series) and
other exercises and training tips.
Execution
Serratus Push-up Plus
 
Begin
with the forearms on the stability ball in a plank or three-point position with
the feet about shoulder-width apart. Keeping the abdominals fully engaged, push
down through the forearms, and protract the shoulder blades. Round or protract
the shoulders at the top of the push-up. Pause at the top, and slowly lower
down. Perform two to three sets of 10-15 repetitions.
 
Modify
by moving to the kneeling position on the floor for beginners.
Push-up Plus
 
Begin
with the hands on the ball (more toward the outer portion of the ball for added
stability) and elbows fully extended while in the three-point position, feet at
least shoulder-width apart. Slowly lower down to where the elbows bend to 90
degrees or to the point where quality form begins to diminish, and then return
to the upright position. Round or protract the shoulders at the top of the
push-up. Perform two to three sets of 10 repetitions.
Modify by moving to the kneeling position with
the ball against the wall or by standing and placing the ball on the wall, feet
about 18-24" away from the wall. I would strongly advise placing the stability
ball against the wall in kneeling to avoid it slipping out forward and possibly
creating a hyper-abduction/flexion/external rotation injury to the shoulder.
Application
These exercises
are atypical with respect to traditional shoulder exercises. They are designed
to strengthen the entire shoulder complex as well as target the serratus
anterior muscle. They do require a certain prerequisite level of shoulder
stability, upper-body strength and kinesthetic awareness.
In addition, these exercises demand stability
from the core and lower-body musculature, making them more dynamic overall. I
incorporate them with higher-level athletes (particularly gymnasts, swimmers,
pitchers and volleyball players) and general clientele based on ability and
shoulder needs.
Additional Notes
My
progressive approach to this exercise is:
1. Kneeling
serratus push-up plus
2. Serratus
push-up plus on toes
3. Wide
base (hands and feet) stability ball push-up plus
4. Narrow
base (hands and feet) stability ball push-up plus
Note: I did not include wall or kneeling
push-ups as I had the higher-level athlete or advanced client in mind, although
they can be included prior to moving along to exercises 3 and 4.
Be sure to spot the client appropriately in
the event s/he loses control of the ball and starts to slip or fall off the
ball. I suggest spotting from one side, near the head and shoulders, where you
can quickly stabilize the ball or correct the upper torso to prevent a major
undesired perturbation.
Brian Schiff, PT, CSCS (www.brianschiff.com)
is a licensed physical therapist, respected author and fitness professional. He
became a Certified Strength and Conditioning Specialist (CSCS) in 1998. In
2000, he opened his own personal training and sport-specific conditioning
facility, Fitness Edge, in Dublin, Ohio. Brian has presented at several
professional conferences and seminars on injury prevention and sport-specific
training.
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