Procaryote
Shoulder · Strengthening

Scapular Push-Ups on Unstable Cushion

Scapular push-ups on unstable cushion, 3 sets, 12 repetitions

Illustration of the Scapular Push-Ups on Unstable Cushion exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Get into a plank position with your hands on an unstable cushion. Without bending your elbows, perform a slight push to move your shoulder blades apart, then return to the initial position in a controlled manner.

Tips: Keep your body well aligned, engage your core muscles to stabilize your posture, and perform the movement slowly to maximize activation of the serratus anterior.

Progression: Gradually increase the number of repetitions or the duration of the scapular protraction hold as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
bosu, unstable cushion
Starting position
Plank position with hands on an unstable cushion
Clinical goal
Strengthen the serratus anterior muscle to stabilize the shoulder
Also known as
unstable scapular push-ups, serratus anterior strengthening, push-ups on unstable cushion

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Shoulder

Scapular RetractionScapular retraction, 3 sets, 12 repetitions, slow and controlled movement Scapular Retraction Isometric with Resistance BandScapular retraction isometric with resistance band, 3 sets, 10 repetitions, hold for 5 seconds Scapular Row with TRXScapular rowing with TRX, 3 sets, 10 repetitions, controlled tempo Scapular Stability in Multiple PlanesScapular stability in multiple planes, 3 sets, 10 repetitions in each plane (frontal, lateral, diagonal) Seated Military Press on MachineSeated military press on machine, 3 sets, 10 repetitions, tempo 2-0-2 Serratus Anterior Strengthening in Quadruped PositionSerratus anterior strengthening in quadruped, 3 sets, 12 repetitions Serratus anterior strengthening in waiter’s positionSerratus anterior strengthening in waiter’s position, 3 sets, 10 repetitions, controlled movement and scapular stability Shoulder Abduction in 'Empty Can' PositionEmpty can shoulder abduction, 3 sets, 10 repetitions, without weight or with light dumbbells

See all shoulder exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.