Push Up Variations and Shoulder Health with Coach Isaac
In the video above I’m using a band for variation but there are many progressions for shoulder health such as chains elevating the feet and med ball push ups.
One aspect that we can’t emphasize enough is to use a full range of motion. Be sure to lower under control, and at the top think of pushing your body as far away from the floor as possible. This extra “push” at the end will emphasize proper serratus function.
Serratus plays such a important role in correct upward rotation of the scapular So if the serratus anterior isn’t fully effective at producing an upward rotation force and the rhomboid (a downward rotator) is getting trained with both pushes and pulls, then rhomboids and downward rotation of the scapula occurs and your far more likely to suffer shoulder impingement.
But it doesn’t stop there, thoracic kyphosis limits posterior tilt of the scapula with elevation of your arm. The kyphosis will also promote an anterior tilt of the scapula at rest. Over time, the pec minor (which attaches to the front of the scapula) will stiffen or shorten and the scapula gets “stuck” in an anterior tilt all adding to a “unhealthy” shoulder girdle.