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Push-ups are pretty damn difficult… unless you do them mindlessly. You can pump out a ton of push-ups if you aren’t focusing on anything except moving from point A to point B, but when you focus on it being a full-body movement it changes the game. This video is focusing on the shoulder blade position. The movement on the right is much more thoughtful and difficult than the movement on the left.


The shoulder blade on the left is shrugged up toward the ears and rolled forward toward the ground. This is what many of you are doing during your push-ups and you may not even realize it. Record yourself on your phone and check it out. This position can contribute to shoulder pain and neck tightness. When people learn to do the position on the right they not only build strength in a lot of weak places, they also feel a reduction in neck and shoulder pain.


The shoulder blade on the right is pulled down toward the butt and pressed forward around the ribcage. We call it the “scoop” and it is similar to a body-builder’s lat flare… but not so extreme. Doing this will engage the serratus anterior, rhomboids, traps, pec minor, and lats. This stabilizes the hell out of your shoulder blade and makes room for your rotator cuff to glide under the acromion as your drop to the floor and press away.
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The other difference is that I am pressing myself forward slightly with my toes in each repetition. This loads the pecs and front of the shoulders rather than the triceps.


How is this a full-body movement? Focus on reaching the top of your head to the wall and retracting your head, pull your ribs into the abdomen to engage your upper abdominals, extend the thoracic spine, maintain a neutral pelvis with the glutes squeezed, pull your lower abdominals in toward the spine, engage the quads to keep the legs straight, drive your toes into the ground, and focus on breathing fully into all areas of your chest and diaphragm. If any of those things is difficult for you, check out our online program on moveu.com.


Written by Andrew Dettelbach @MoveUShirtlessDude

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