Quadruped Serratus Anterior Push Up
by Dr. Christopher Notley

Muscles Exercised

• Serratus Anterior
• Rotator cuff muscles (indirectly)
  
• Upper Trapezius (indirectly)
  
• Pectoralis minor

Start Position

1. On your hands and knees
   
2. The further back your knees are the more intense the exercise
   
3. By relaxing the shoulders the shoulder blades come together. Imagine you are allowing in your chest to drop to the ground
   
4. Make sure your back stays straight
5. Elbows stay straight at all times
6. Head looking straight down

Finish position

1. Keeping your arms straight, reach as far as you can
   
2. Your shoulder blades will go from squeezed together to spread out as far as possible
   
3. Do not round your shoulders or back.

Common errors

• Bending elbows to bring shoulder blades together
  
• Rounding lower back or shoulders when going to the finish position.