Push Up Plus - Serratus Anterior Exercise for Winged Scapula
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- Опубликовано: 7 сен 2024
- nicktumminello.... - Baltimore Personal Training and Strength Coach Nick Tuminello show you how to perform the Push Up Plus exercise. This exercise is a great Serratus Anterior Exercise for a Winged Scapula.
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Funny how the guy says my name in the video. There must be more Kevin Wilk's than I thought....THERE CAN BE ONLY ONE!!!
"Bob, how are ya?"
Found this funny. Anyways, thank you.
Thank you I wrestle and I look great every except for my shoulder blades so I think this will help thanks
Ended up here because I have to study the Serratus Anterior for an A&P exam and came across an article about how in a weakened state, can cause rounded shoulders. BUT- by doing a push up plus you can increase your strengthening of this muscle, so I ended up here. Don't ask why but 15 secs into this video, I couldn't stop wondering if Nick is from the NE, particularly, Philly. Just from listening to how he speaks.Could be wrong but it's kinda fun to be able to determine that.
Tingling and "cracking" is good when you don't feel pain, it means your muscle range of motion is expanding.
wow glad I found this, after an intense chest workout I'm about 90% sure I suffered a contusion to my thoracic nerve, causing serratus anterior paralysis, when I try raising my left arm my scapula wings out. I'll deff give these a try and see how it goes.
11 years ago you probably buff as hell now
Howd it go?
i just want to thank you again for these vids.... great information
i agree with Kirstine Vest Have. If you clinical reason in terms of muscle biomechanics and physiology, internal rotation will result in the recruitment of the pectoral muscles ( internal rotators) which defeat the purpose of this exercise. Push up plus serves to isolate serratus anterior muscle activation only and removes as much recruitment of pectorals as possible. Besides performing external rotation, at the shoulders, isometric shoulder horizontal abduction would further deactivate the pectoral muscle via reciprocal inhibition.
In summary, in order to perform the perfect push up plus exercise, there should be thoracic kyphosis, lower cervical flexion, lumbar flexion with posterior pelvic tilt, shoulder external rotation, and isometric shoulder horizontal abduction, in order to fully activate the serratus anterior muscles.
+Sylvester Koh Should I do this in the standard arms position of a push up then?
yes you should, place your palms on the floor in a standard push up position such that your palms are directly under your shoulders. try to contract your posterior deltoids such that your wanna bring your hands away from one another. next flex your neck gently and focus on protracting your scapular as much as position. I would recommend that your keep your scapular protracted for as long as you can rather that continuously move through the range of motion like in this video. make sure that your abdominal muscles and buttock muscles are contracted fully throughout the exercise such that your lower back is flat out. if the standard push up position is too difficult for you, use your knees instead and slowly work towards a push up position
+Sylvester Koh is the standard hand position of a pushup just outside of shoulder width? when i place my hands closer by a few inches i find that i start in a somewhat already protracted position.
@jazz5matazz I didn't get much out of these either. What I like to do is take an exercise band and place it behind my back so it crosses just below the scapulae. Grabbing each end straighten your arms so your hands are at eye level, then just press out. It's basically like a standing push up plus, but I feel it a lot more in my serratus for some reason, and they're always sore the following day.
Thanks, i have a winged scapula and this should help.
Ive been doing push up plus for about the past 11 months now and ive done little but noticable improvements but by this time i would thought that my winging scapula would be gone by now. Well, guess ill try this better one now then, hopefully it works
What worked for you?
@@JayK108 woah, I forgot I even left this comment here. When I commented this I was 14 years old, now I am 16. My winged scapula is completely gone now. What I did was I started to eat more nutritious food(I was really skinny), I started lifting weights(bench press and pull ups are good for winged scapula), and overall just try to get generally stronger and athletic. If you are young, don't worry about it, it'll go away as you go through puberty and you'll naturally gain more muscle mass. If you are older, try some weight training( bench press, shoulder presses, rows, pull downs, etc). This is personally what helped me, I hope it helps you.
Good video thank you, and well done for remaining patient when the person with the big gob in the back ground interrupted your video lol!
This was great, could feel my scapula tingling less at once i finished my first set of this. btw if tingling in my muscle is that a sign of nerve damage?
If you still have this account, I have the same thing. How the tingling been since then?
Great many thanks man. A load of help!
great video. thank you
Superb tuition thanks bud!!!
Just my opinion: people with winged scapula (like me) should focus on back training 2 times/week, at least 5-6 exercises, including no matter what wide grip rows (for upper back) and the straight arm pulldown. And of course, don't forget the rear delts.
How did it work for you?
Yep. Everyone on yt said to do external rotation excercises then one day i got extreme impingment (or whatever its called now) then i found out imitating a straight arm pulldown using my bed the pain immediately went away.
@@treefitty937but how does it feel back training? For me training back hurts with winged scapula
thanks! exactly what I needed!
Funny. A study using EMG says the hands should be externally rotated for max activation of the serratus ant.. Not internally rotated.
I always thought I had a strong back but it seems i just have a huge ribcage :D I have pretty bad winging scapulas and I hope the problem is weak serratus anteror muscles... i really do... :/
Thanks
Great vid
merci c'est tres utile!
excellent
As you protract, is it best to keep the scapula depressed, elevated, or neutral?
hey i have downward rotation on my left side and slight winging. Push ups have always been an issue any way. But when i try to perform this my shoulder just downwardly rotates on my left side still, how do you know if your doing them correctly becuase when i look in the mirror again my shoulder just still loos like its winging. Thanks
Do it with your back routine. Twice a week 3-4 sets of as many as you can do.
thanks🌺🌺🌹🌹
thanks! great vid
Man you do not want to internally rotate to activate more serratus. It's the opposite. If you internally rotate your subscapularis will end up taking over and try to stabilize the shoulder because it's function is internal rotation. To prevent this you should externally rotate your shoulders to inhibit subscap involvement and allow the serratus to do the majority of stabilizing / work.
Definitely. Too much internal rotation is what gets you into having to use these kinds of rehab exercises in the first place.
Hey Coach Nick, great stuff. Problem though, your audio and vidieo are not lined up. Yikes.
that was great! thanks so much!
Hi
is there anyway to make this exercise more difficult?
would it be to lie on your back on a flat bench and use dumbells?
im an intermediate if it comes to working out... when i do my lat spread my Serratus Anterior is bigger than my lats...
Thanks man
Hey Nick great demonstration!
When I try to do these my arms bend when I lower myself, its like I cant reach that ROM without something pulling on my arms/elbows, causing them to bend. Do you know what this means? am I doing something wrong.?
when I do this I don't feel my serratus muscles working at all. only my upper traps feel the strain. what am I doing wrong?
great info! Is this usually done in the warm up? Also is there a progression after this or should you just add weight to the exercise?
11y late, but I think you can replace your standard pushups with these, these are just a variation, not an accessory exercise imo, if you think you're good at pushups, do these instead, might bring a new challenge
So you mean incorporating this exercise into the pushups?@@blackpurple9163
do you bend your elbows at all when youre doing this?
Isn't that for the serratus posterior?
Actually stiff Serratus Anterior could lead to winged scapula. Training the middle and lower trapizium is the sollution ;)
Could you expand on that? Btw - are you a physical therapist?
@OzzysFilmProductions nothing, overtime it should even out. over doing 1 side is what got you into trouble, doing it again will just make more trouble.
@haidar1144 why not?
shiieeeeeeeeeeeeeeeettttttttttttttttttttttt!! ur from baltimore.
The lower and middle trapezius need to be exercised as well
rows
Great video.
However, you should have eliminated the background noise (voices, etc.).
In short, diamond push up plus
@jack2350 hahaha yeah thats probably it.
Where are you supposed to be feeling this exercise? Every exercise they say is for serratus, I feel in my shoulders and thats it. . . ?
@BlackGypoMagic Haha 10 months on and i'm still lmao-ing
LOLing! That is surprise buttsecks, guys!
my collar bones make a loud crunching/popping noise when I do these :) i'm, sure they will dislocate soon enough :)
i was today years old i have been doing push ups wrong my entire life
Jesus, do a vid with no voices in the background hey
@BlackGypoMagic LOL pause on 0:38
Why does a lot of Americans use: okay ... okay.... okay.....okay.....okay...okay XD ???
lol! theres always some smart-ass in every place who finds 2 ball shaped and 1 long objects and puts them together to make genitals. Someone got creative with the fruit bowl in the lunch room at work this week and i found the same thing lol!
0:36 my eyes hurt X_X
hahahaha blue balls at that but great information for pushups plus!
This exercise isnt doing shit for me
This doesnt workout the serratus anterior
DA BICEPTS AND ABZ
Serratus Anterior son.
You see what you want XD
엉덩이 머리 떵구지않기
Be nice to the slow ones.... :(
LOL
hahahahaha
Zyzz
ILLUMINATI CONFIRMED
i Think The Guy Recording should be doing the Video not this old crook Look at him in the Mirror i
Funny. A study using EMG says the hands should be externally rotated for max activation of the serratus ant.. Not internally rotated.
But in this study that uses EMG it says that internally rotated activates the SA more: www.ncbi.nlm.nih.gov/pmc/articles/PMC4968519/
?
Funny, a youtube video says the hands should be internally rotated for max activation of the serratus ant.. Not externally rotated
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