Serratus Push Ups Tutorial

by | Sep 15, 2022 | Main Page Display

Serratus Push-Ups Tutorial

Variations for Strength

strength

What Is The Importance of Serratus Anterior Push-Ups?

When you hear the term “boxer muscles,” you most likely know that it’s referring to the serratus anterior. However you refer to it, it’s an important part of creating both stability and strength for your shoulders. A great way to strengthen the serratus anterior is by doing “serratus push-ups.” There is a variety of different ways in which to approach them. In today’s serratus push-ups tutorial video, Matt demonstrates 4 variations that help you tap into the strength required for greater access to postures that require the use of these “push” muscles. 

Why Are They Relevant To Your Yoga Practice?

Serratus push-ups are also commonly referred to as scapula push-ups. They are a wonderful and necessary part of your toolkit for both increased strength of your shoulders and mobility of the scapulae. The serratus anterior facilitates upward rotation of the scapulae whenever you take your arms into a position over your head. Upward rotation of the scapulae is necessary to take some of the work away from the trapezius. It also helps reduce the possibility of hypermobility in the glenohumeral joint.

In your physical yoga practice, this is relevant in postures like Downward-Facing Dog, Chair Pose, Crescent Lunge, and Handstand (just to name a few). Upward rotation of the scapulae is also helpful in your everyday life. Having the awareness to utilize the movement of the shoulder blades when reaching for objects overhead, for example, offers the same result. You maintain greater health and movement of the shoulder because you are recruiting the use of the serratus anterior muscles to create movement of the scapula.

 

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SERRATUS ANTERIOR MUSCLES

These muscles run underneath your scapulae, then around to the ribcage: “The serratus anterior is ‘multi-headed’ and forms the lateral part of the chest wall, giving it a ‘serrated’ appearance.” Contracting these muscles creates the movement of the scapulae around your ribs (protraction). 

Long, Ray. The Key Muscles of Yoga. Bandha Yoga Publications, 2005. Pg. 162

WATCH THE VIDEO: SERRATUS PUSH-UPS TUTORIAL

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THE 2 MAIN ACTIONS

In a serratus push-up, the 2 main actions are retraction and protraction of the scapulae.  

Retraction of the Scapulae

When you are performing one of the serratus push-up variations, it’s really your torso that moves towards the surface beneath you in order to create the retraction. In this case, the scapulae are not creating the movement. The focus here is the “push,” when you actually “push the floor away” in order to move into the next action in the movement (protraction).

Protraction of the Scapulae

Protraction creates a great deal of stability in your shoulder joint. When you take your arms overhead in your yoga practice, it’s likely that you will default into retraction (drawing your shoulder blades towards one another). If this is your intention, that’s fine, but let’s consider what that means in the context of Handstand. If the goal is to be straight up and down and stable in the posture, of course it requires a great deal of strength. It’s important then to be extremely intentional about creating protraction of the scapulae (pushing your shoulder blades away from one another). It’s in this “push” action that you recruit and rely on the serratus anterior muscles to support and align your body for the greatest amount of stability.

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SERRATUS PUSH-UPS: 4 VARIATIONS FOR STRENGTH

There are specific cues for each scapular push-up variation that help you to maximize your potential to create strength.

Variation (Level 1)

  1. Place the forearms on the floor with your knees stacked under your hips
  2. Let the chest sink into the retracted scapulae
  3. Push the elbows into the ground until scapulae push apart (creating the 2nd phase of the push-up)

Variation (Level 2)

  1. Take your knees further away (more into a plank-like position)
  2. Execute the serratus push-ups 

Variation (Level 3)

  1. Plank on forearms with toes tucked
  2. Execute serratus push-ups

Variation (Level 4)

  1. Plank on forearms with toes pointed
  2. Round your back
  3. Bring ankle bones together
  4. Execute serratus push-ups

A SIMPLE FORMULA FOR STRENGTH

Consistency and progression are the winners here. It’s important to explore all 4 of these serratus push-up variations to find out what is most suitable for you. Matt suggests a conservative number of repetitions while you maintain integrity in your form. Once you feel like you are able to increase the number of repetitions, you may progress to the next level or variation (doing only a conservative amount) in order to become aware of whether or not you wish to return to the previous level, possibly increasing the number of repetitions. Exploring in this way over time is a recipe for increased strength in the serratus anterior and increased stability of the scapulae.

There is still time to explore more of this in Matt’s current immersion, Handstand & Meditation.

See you on the mat!

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Article by Trish Curling

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Arm Balances: Protraction Action

by | Apr 19, 2017 | Home Page, Main Page Display

arm Balances: Protraction

Finding Ease and Lightness in Arm Balances

 

7

ARM BALANCE STRENGTH BUILDING

Most who practice yoga have come to realize that the practice requires a certain physical strength that doesn’t necessarily coincide with the image of strength in our head. Every yogi has seen a physically in-shape gym goer walk into a yoga class and struggle in his/her first down dog. The reason for this is because there are tons of muscles in the body, and all of them have a purpose. The ones you see on the surface are called the superficial muscles, and their job is primarily to create big movements like swinging a baseball bat, jumping, climbing, etc. While many Yoga postures and transitions require the use of these muscles, the Deep muscles or stabilizing muscles are often most used. In this video, I go over the muscle groups that I find are most important for the majority of arm balances.

Serratus Anterior

The muscles I speak of in this video are the Serratus Anterior, and the 4 layers of abdominals (rectus abdominis, external obliques, internal obliques, and transverse abdominis). Serratus Anterior is incredibly important for many arm balances because it creates stability in the shoulder blades and moves the body away from the ground. In the “Handstand Strength Training” video I give exercises in plank pose to help students develop the strength of this muscle. When this muscle is fully engaged in plank the body is further away from the ground. The same is true in arm balances. Further from the ground begins to feel lighter and easier, and as mentioned in the video above, your wrists will feel better as well. The reason you feel lighter and more at ease when the Serratus Anterior is fully engaged is simple- all muscles have an easier time contracting when they are fully shortened. Think of your bicep muscle; isn’t it easier to hold a weight in your hand when your hand is closest to your shoulder vs halfway down at the “holding a tray” position. Part of this is the relationship to gravity but even if you changed the angle of your body that would still be the easiest position for the muscles to be engaged. This is the same reason why it’s easier to do a little tiny pull-up vs going through the full range of motion from straight arms all the way up to bent arms. If you are looking to build strength in the Serratus Anterior I suggest checking out either “The Breakthrough” or “The Chakras and The Elements”. Both immersion focus on strength building for arm balances. 

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Arm Balances: The Core

The four abdominals have multiple functions including flexion (rounding) of the spine, twisting, side bending, stabilizing, and compressing/lifting inner organs (primarily the transverse abdominis). Depending on the pose, many arm balances require one or more abdominals to engage because of the shape, and because they have the ability to make the midsection more compact. The more compact you feel, the lighter you will feel because all the extremities tend to pull in closer to the center of gravity when the abdominals engage. What I am not going over in this video is the important role that your legs play within all arm balances. I will be releasing another video on Youtube soon showing you how the legs relate to the core. If you are interested in finding out when that video goes up, subscribe to my newsletter and I will let you know. Developing strength in the abdominals has long been a part of the fitness industry, but until recently it was purely for visual purposes. Most people associate having a six-pack with health, but the reality is that it’s more important to have core intelligence than strength. A little strength and a lot of awareness go a very long way, much further than a lot of strength and little awareness of how to use it. Developing strength through applied actions such as doing handstand, crow pose, or exercises that produce greater intelligence in your body is what I focus on in my handstand and arm balance practice. As a result not only do I feel strong in my asana practice but my back feels great, and I am able to apply the awareness to other activities that require body intelligence. For my favorite core strengtheners you click here, or if you are looking for free ways to learn, simply search youtube for how to strengthen the 4 muscles of the core (searching each muscle separately). Anyone who offers an application for the strength and not just the exercise is likely thinking along the same lines of “muscle intelligence” vs strength. Remember you want to know what the muscle does intellectually and know what it feels like in your body. That combination will make it easier to apply later on to your practice!

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Plank at the Wall

Taking plank at the wall is one of the best ways to truly develop proprioception for protracting the shoulder blades. As mentioned in the video protraction is when you push the shoulder blades apart from one another and they move around your rib cage. This is an activation of the serratus anterior muscles which tend to require strengthening for most people. At the wall, you can focus on the action without the requirement of strength.

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Flexion of the Spine

Flexion of the spine in arm balances requires the muscular activation of the rectus abdominals, obliques, and likely the deep core muscles. While it is possible to do arm balances with the core completely relaxed and still hold the postures, it tends to be easier with the recruitment of them. To develop strength in your core, I highly recommend my top exercises on the Handstand Training video. 

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Crow With Protraction and flexion

Putting the two actions together might sound complicated but the two actions actually go hand in hand. Protraction makes spinal flexion easier to access and vice versa. I recommend first trying this in plank posture. If you haven’t yet watched the two blogs on Chaturanga, this is the best place to start integrating protraction into your arm balances. After you’ve worked with chaturanga, if you feel confident balancing crow then you can try applying these actions.

First Awareness, Then Strength.

It’s easy to try and jump ahead and go straight to our most challenging arm balance posture and try to apply new actions to it. This approach is okay but if you find that you are not getting it or not feeling a difference, it’s likely because your body needs to develop an awareness around the action itself before it can build strength. We need to create the feedback loop in our body from thought to action to sensation and back again. Once that feedback loop is established, strength can be built through repetition.

Thanks for joining me here. I hope these tips help with your practice and/or your teaching. Please share your comments, questions, or requests and I will get back to you.

-Matt

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