Why I Hate Scap Push-Ups

Maybe hate is a strong word.  But I don’t prescribe them.  Here’s why.

Generally, scap push-ups are prescribed because they’re thought to be a really good exercise for driving serratus anterior recruitment.

serratus-anterior

Serratus anterior drives scapular protraction and upward rotation.  As such, it’s crucial that overhead athletes are able to recruit it.

 

Here’s the problem with scap push-ups:

You have to get above 90 degrees of shoulder elevation to get serratus recruitment.  In scap push-ups, with the hands just below the shoulders, you simply don’t get enough humeral elevation to get any serratus recruitment.  As a result, when you protract you’re only using pec minor.  (And ultimately further ingraining a faulty pattern)

With all this in mind, I LOVE yoga push ups as a substitute because at that top position you get some shoulder elevation in order to fire up the serratus properly.  Check out the below for a bunch of different progressions of an exercise that’s a staple in a majority of my athletes’ programs.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close