Push Up Plus+Screen shot 2013-01-26 at 10.39.07 AM




  1. Push your hands into the floor as hard as you can to make your shoulder blades protract, moving as far forward and apart as possible.
  2. Next the chest and body are lowered and the shoulder blades are retracted and depressed, moving as close together and down as possible.
  3. Return to starting position and repeat.
  4. Perform 2 sets of maximum reps, while maintaining proper form.   (trains serratus anterior)



Prone Arm ExtensionProne Arm Extension





The first picture shows the initial arm positioning for the prone arm extension on the Swiss ball. It is a very short range of motion with this exercise, being careful not to extend your back, but rather hold your back stable. The first position, the arms are angled up at a 45-degree angle.

The second position, the arms go straight out to the side.  Perform 2-3 sets of 10-20 reps.

  • It is alright to perform this exercise while on the knees if you do not have the balance and coordination at first.  (trains lower trap and rhomboids)

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