Stop pulling your shoulder blades back and down
as you’re doing overhead exercises.
Instead, allow the shoulder blade to come out and up
as you’re doing these overhead movements.
Here are four exercises to target the serratus anterior,
which guides this motion. For this first one,
push your shoulder blade out and around as you reach overhead.
Perform this raise in the scapular plane,
which is 30 degrees forward from the side.
This one has been shown to have the highest amount of activity
of the serratus anterior.
Extending the mid back will allow your shoulder blades to move freely
with this movement. Time to progress onto the floor.
This exercise will be a bit more loaded
to avoid the big pec muscles from overtaking this movement.
You want to rotate your hands out to the side as you push out.
This will ensure that you get great serratus engagement.
If too difficult, perform this on your knees to begin.
Here’s one you probably have never seen before. However,
it’s a great way to dynamically target the serratus.
Push your body as far away from the floor as possible with each rep.
If this is too difficult,
perform a single arm yoga push up with a knee tap.