Shoulder Step Ups

The plus position (placing the shoulder blades into protraction) increases muscle activation of the serratus anterior.

Aim:

  • To strengthen the serratus anterior and triceps

Technique:

  • The athlete positions themselves ready for a push-up, with either the knees or feet on the floor, depending on strength.
  • A step of 20-30cm is positioned next to the athlete.
  • They then raise one hand at a time onto the step, so that one is on top.
  • The back is then rounded upwards, similar to a cat stretch.

Muscles worked: