Begin in a traditional push-up position with one foot positioned on top of the other heel. Slowly lower down maintaining a flat back (abs tight) until the upper arm is at or near parallel to the floor.  
  Then press upward to fully extend the arms, and finish by protracting or rounding the shoulder blades at the top. Pause at the top, and then repeat.


Do two to three sets to fatigue. Do not lower past parallel as this exposes the rotator cuff to increased load/risk for injury.



This exercise can be utilized for shoulder stability training, scapular strengthening and stabilization, core strengthening and general chest and shoulder strengthening. It targets the pectoral major/minor, deltoids and triceps, but I use it for specifically for advanced serratus anterior strengthening to resolve shoulder impingement.


Benefits include:

Improved shoulder proprioception

Optimal shoulder joint kinematics

Increased core strength and stability

Better shoulder stability

Reduced risk of shoulder impingement



To increase difficulty, you may choose one or a combination of the following:

 Add an unstable surface beneath the floor contact foot (dyna disc or BOSU)
Perform the movement with hands on an inverted BOSU (flat side up)

Narrow the width of the hands to reduce the base of support


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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