Movement guide
Serratus anterior
Attaches along the side of the ribs and holds the shoulder blade against the thorax.
01
Incline push-up plus
Scapular control · Bench
Also works
Pectoralis minor; chest and triceps during the push-up
How to perform
Place your hands on a stable bench. Perform a controlled push-up. At the top, keep your elbows straight and push the bench away so your shoulder blades move around your ribs.
Keep your trunk steady; let the shoulder blades move without shrugging.
Example volume · 2–3 sets × 8–12 reps
02
Forearm wall slide
Scapular control · Wall
Also works
Upper and lower trapezius, deltoids
How to perform
Place your forearms against a wall. Slide them upward as you gently reach into the wall, then return.
Allow the shoulder blades to rotate; keep your ribs controlled.
Example volume · 2 sets × 8–12 reps
References
www.acefitness.orgCommunity draft · awaiting expert review