Shoulder blade
Wall Push-Plus
Wake the muscle that holds the blade on the ribcage so the cuff is not working from a moving platform.
2 × 8 slow pushes
Wall
Form stills · coming
Why we use it
The serratus holds the blade on the ribcage. When it is quiet, the cuff works from a moving platform and the shoulder starts to pinch.
Start here
Hands on a wall at chest height, a little wider than the shoulders. Body in a long line. Elbows stay almost straight.
How to
- 1Hands on a wall at chest height. Body in a long line. Elbows almost straight.
- 2Push the wall away until the shoulder blades wrap around the ribs.
- 3Let the chest sink an inch without bending the elbows. Repeat slowly. Do not shrug.
Feel for
The upper back rounding a little as you push the wall away. Blades wrapping the ribs. Neck long.
Breathing
Breathe out as you push the wall away. Breathe in as the chest sinks an inch.
Do this
- — Push the wall away until the upper back rounds a little — blades wrap around the ribs.
- — Then let the chest sink an inch toward the wall without collapsing the elbows.
- — Neck long. Do not shrug to 'get more.'
Common mistakes
- — Bending the elbows into a push-up and calling it done.
- — Hiking the shoulders. Holding the breath.
Regression · Progression
Easier: Closer to the wall. Smaller push.
Harder: Hands a little lower, or one hand, still a quiet neck.