Push Up Exercise

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Push-Ups are a staple for building upper-body strength. They target the chest, shoulders, and triceps, engage the core and require no equipment or spotters. Yet, as effective as they are for building strength, Push-Ups are also among the best exercises for shoulder stability and health.

Push-Ups are good for the shoulders because, unlike in the Bench Press, the Push-Up allows your shoulder blades to move freely, strengthening the serratus anterior, a vital muscle that keeps your scapula stable and helps it rotate upward. A strong serratus anterior reduces shoulder impingement when you press overhead. Since the shoulder blade makes up half of your shoulder joint, improving its stability can fix a lot of other shoulder problems.

The following six Push-Up variations offer the best bang for your training buck: they build a strong upper body, promote high levels of activation in the serratus anterior, and develop stability in the shoulders. Try them out to accomplish these goals. Except for the scapula Push-Ups, you can wear a weight vest to make each variation more difficult.

* Scapula Push-Ups

This variation has the highest activation of the serratus anterior. It's best used as a warm-up drill.

- Get into push-up position

- Keep your elbows straight and sink your shoulder blades a few inches

- Push your shoulder blades as high as possible

- That's one repetition

* Single-Leg Push-Ups

Research suggests that Push-Up variations that add more load on the upper body increase recruitment of important shoulder stabilizers. An easy way to do that is to lift one leg off the ground. During a normal Push-Up, you have four points of contact, two hands and two feet. By taking away one point of contact, you increase the upper-body load and core activation.

- Get into push-up position and lift one leg

- Keep your leg up for the entire set

* T-Push-Ups

By adding a rotational component, T-Push-Ups strengthen shoulder musculature by constantly changing points of contact on the ground. They also improves shoulder health by stretching the thoracic spine (mid-back).

- Perform a Push-Up

- Take one hand off the ground and reach arm up and around

- Keep your eyes on your moving hand

- Return to push-up position

- That's one repetition; do an equal number of reps on each side

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