{"id":8318,"date":"2024-10-24T07:11:00","date_gmt":"2024-10-24T07:11:00","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=8318"},"modified":"2024-10-24T15:51:59","modified_gmt":"2024-10-24T15:51:59","slug":"5-top-exercises-for-building-healthy-and-strong-shoulders","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-exercises-for-building-healthy-and-strong-shoulders\/","title":{"rendered":"5 Top Exercises For Building Healthy And Strong Shoulders"},"content":{"rendered":"\n<p class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio\"><strong>Here are 5 awesome exercises for building more durable and resilient shoulders.  Having strong and durable shoulders play a massive role in how your body functions, performs, and feels! <\/strong><\/p>\n\n\n\n<p class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio has-text-align-left has-background\" style=\"background-color:#f8f2a1\">I am including several exercises that strengthen the serratus anterior muscle. The serratus anterior is overlooked by MANY, and is hugely influential in terms of shoulder health and function. The serratus upwardly rotates, protracts, posteriorly tilts, and stabilizes the shoulder blades. \u2063 <\/p>\n\n\n\n<p class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio has-text-align-left has-background\" style=\"background-color:#f8f2a1\"><strong>IMPORTANT<\/strong> &#8211; Serratus exercises should typically be treated as exercises for improving activation and awareness. Most people cannot feel their serratus muscle working (or shoulder blades moving properly), and make the mistake of treating serratus exercises as strengthening exercises and use too much resistance (often in the form of a band). As a result, they compensate and do not achieve good results. Most people should start off using bodyweight only. \u2063\u2063\u2063\u2063 \u2063<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Single Arm Floor Presses + Posterior Band Resistance<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the rotator cuff muscles, particularly the subscapularis. The subscapularis is the biggest and strongest rotator cuff muscle. It is responsible for the internal rotation and adduction of the humerus, and stabilizes the shoulder. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Arm Floor Presses + Posterior Band Resistance\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/A-UhFY6ErWE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> \u2063\u2063\u2063\u2063\u2063 \u2063<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Attach a band so it\u2019s behind you, and hold the band in your hand (or loop it around your wrist). In the same hand, hold a kettlebell in a regular position (or dumbbell). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor, and bend your knees. Your head, torso, and hips should be in a stacked position. \u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace).\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063Now perform a single arm press. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Gain a moment of control when you are in the top position, and then return the kettlebell to the starting position with control. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063In the bottom position, do not allow your elbow to flare out. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate. \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate. \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes.\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 8-15 reps per side.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Band Resisted Serratus Wall Climbs<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the serratus, and improves shoulder and scapular controlled mobility. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Band Resisted Serratus Wall Climbs\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/SSDmJ17nwUM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: \u2063\u2063\u2063\u2063<\/strong> \u2063<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a tall kneeling position, and so your body is relatively close to a wall. Your head, torso, and hips should be in a stacked position.\u2063 \u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063While keeping your forearms in an &#8221;11 o\u2019clock\/parallel&#8221; position, lightly press your wrists out against the band. Maintain this forearm position for the duration of the exercise, and do not allow the band to lose resistance. \u2063\u2063\u2063\u2063 \u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">At the beginning of each rep, press your body away from the wall. When you do you should feel your shoulder blades protract. Think about spreading your shoulder blades apart, and moving them around your ribcage. \u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now walk your hands up the wall, and to a range where you are able to maintain proper form.\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n\n\n\n<li class=\"\">Do not move your hands up the wall by hyperextending your lower back and flaring your ribcage, or excessively shrugging your shoulders (a slight amount of shrugging is ok). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Your torso and hips should remain square to the wall.\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not keep your shoulder blades pinned. They are meant to move and should protract and upwardly rotate as you extend your arms and walk your hands up the wall (move away from your spine, around your ribcage, and away from the opposite hip).\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and return your arms to the starting position.\u2063 \u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace) and squeeze your glutes. \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 3-6 reps per side. 1 rep = 3-4 climbs up and 3-4 climbs down per side.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Hollow Body + Banded Press-Downs<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Hollow Body + Banded Press-Downs\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/B1KodKTUVWI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> \u2063 <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Attach a resistance band around a secure surface that is behind you, and hold the band in one hand. The band should be in line with your armpit. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor. Your head, torso, and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lift up your legs so they are in a vertical position, fully extend your knees, point your feet away from you (plantarflex).\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now slowly lower your legs towards the floor, and to a range where you are able to maintain proper form. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While keeping your elbow straight and arm in line with your armpit, lower your arm behind your body, and to a range where you are able to maintain proper form\/and feels good. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Gain a moment of control, and bring your arm forward and down so it is in line with your side, and close to the floor.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not keep your shoulder blade pinned. It is meant to move. \u2063\u2063\u2063 During this movement think about moving your shoulder blade away from your spine, away from your opposite hip, and around your ribcage.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your shoulders to shrug. \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor. \u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). \u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms \u2063of breathing, do what works and feels best for you. \u2063<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 5-10 reps per side.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"859\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/121371743_362322228152138_2119983897493471978_n-2.jpg?resize=749%2C859&#038;ssl=1\" alt=\"\" class=\"wp-image-7498\" style=\"aspect-ratio:4\/3;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/121371743_362322228152138_2119983897493471978_n-2.jpg?w=749&amp;ssl=1 749w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/121371743_362322228152138_2119983897493471978_n-2.jpg?resize=262%2C300&amp;ssl=1 262w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\" style=\"font-size:20px\"><strong>SAVE $37 &#8211; <\/strong>Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Push-Up Program<\/em>&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/www.ultimatepushups.com\/ultimate-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Wall Serratus Slides Using Yoga Block<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the serratus, and improves shoulder and scapular controlled mobility.<\/p>\n\n\n\n<p class=\"has-text-align-left\">Having the yoga block between the body and wall, and also adopting the staggered stance, helps prevent people from cheating by arching their back.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Serratus Wall Slides (bodyweight only)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/gsoEB4yRD5Y?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a staggered stance, and so your body is relatively close to a wall. Place a yoga block, roller, or pillow between your torso and the wall. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Your head, torso, and hips should be in a stacked position.\u2063 \u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place your hands so they are slightly wider than the width of your elbows, and point your forearms up towards the ceiling. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Apply pressure to the wall, and maintain this pressure for the duration of the exercise. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not start with your arms too low down the wall as this can cause the shoulders to round forward, humerus bones to jam forward in the sockets, and shoulder blades to tilt anteriorly. \u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">At the beginning of each rep, press your body away from the wall. When you do you should feel your shoulder blades protract. Think about spreading your shoulder blades apart, and moving them around your ribcage. \u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now slide your arms up the wall, and to a range where you are able to maintain proper form.\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not move your arms up the wall by hyperextending your lower back and flaring your ribcage, or excessively shrugging your shoulders (a slight amount of shrugging is ok at the end of the movement). Your torso and hips should remain square to the wall.\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not keep your shoulder blades pinned. They are meant to move.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 During this movement think about moving your shoulder blades away from your spine, away from your opposite hip, and around your ribcage.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and return to the starting position.\u2063 \u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 8-12 reps.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Single Arm Pallof Presses + Weight Plate<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. Both the single arm, and the hanging weight plate make this exercise very challenging in terms of stability. This exercise is also great for the rotator cuff.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Arm Pallof Presses + Weight Plate\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/qx40zgRFr-Q?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063<\/strong> \u2063<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Fasten a resistance band around a secure surface. There should be resistance in the band for 100% of the exercise. \u2063\u2063\u2063 \u2063<\/li>\n\n\n\n<li class=\"\">Grab onto the band with one hand. Your hand should be in line with your armpit. \u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a tall kneeling stance. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes. \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now extend your elbow. Once you get to your end range, lift your arm so your hand is at least eye height. \u2063\u2063\u2063Pause for a count. \u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now perform the reverse movements and return to the starting position. \u2063\u2063\u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">As you bring your arm back in towards your body, stop when your elbow comes into contact with your side. \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not keep your shoulder blade pinned. It is meant to move.\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you lift your arm, your shoulder blade should upwardly rotate, protract, and elevate (move away from your spine, around the ribcage, and away from the opposite hip). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you lower your arm, your shoulder blade should perform the reverse movements. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your shoulder to shrug, or shoulder blade to excessively elevate. \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise you head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.\u2063 \u2063\u2063\u2063 \u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 8-12 reps per side.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/photo-output.png?resize=1024%2C1024&#038;ssl=1\" alt=\"\" class=\"wp-image-10600\" style=\"aspect-ratio:4\/3;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/photo-output.png?w=1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/photo-output.png?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/photo-output.png?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/photo-output.png?resize=768%2C768&amp;ssl=1 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background has-medium-font-size\"><strong>SAVE $37 &#8211;<\/strong>&nbsp; Get a package of&nbsp;<em>The Ultimate Muscle-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Pistol Squat Program<\/em>&nbsp;for $157.&nbsp;<strong>Both programs regularly cost $97 each, so you save $37.<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/ultimate-muscle-up-and-pistol-squat-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here are 5 awesome exercises for building more durable and resilient shoulders. Having strong and durable shoulders play a massive role in how your body functions, performs, and feels! I am including several exercises that strengthen the serratus anterior muscle. The serratus anterior is overlooked by MANY, and is hugely influential in terms of shoulder health and function. The serratus upwardly rotates, protracts, posteriorly tilts, and stabilizes the shoulder blades. \u2063 IMPORTANT &#8211; Serratus exercises should typically be treated as exercises for improving activation and awareness. Most people cannot feel their serratus muscle working (or shoulder blades moving properly), and make the mistake of treating serratus exercises as strengthening exercises and use too much resistance (often in the form of a band). As a result, they compensate and do not achieve good results. Most people should start off using bodyweight only. \u2063\u2063\u2063\u2063 \u2063 #1) Single Arm Floor Presses + Posterior Band Resistance This exercise strengthens the rotator cuff muscles, particularly the subscapularis. The subscapularis is the biggest and strongest rotator cuff muscle. It is responsible for the internal rotation and adduction of the humerus, and stabilizes the shoulder. Coaching Tips: \u2063\u2063\u2063\u2063\u2063 \u2063 Do 2-3 sets of 8-15 reps per side. #2) Band Resisted Serratus Wall Climbs This exercise strengthens the serratus, and improves shoulder and scapular controlled mobility. Coaching Tips: \u2063\u2063\u2063\u2063 \u2063 Do 2-3 sets of 3-6 reps per side. 1 rep = 3-4 climbs up and 3-4 climbs down per side. #3) Hollow Body + Banded Press-Downs This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. Coaching Tips: \u2063 Do 2-3 sets of 5-10 reps per side. SAVE $37 &#8211; Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Push-Up Program&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE #4) Wall Serratus Slides Using Yoga Block This exercise strengthens the serratus, and improves shoulder and scapular controlled mobility. Having the yoga block between the body and wall, and also adopting the staggered stance, helps prevent people from cheating by arching their back. Coaching Tips: Do 2-3 sets of 8-12 reps. #5) Single Arm Pallof Presses + Weight Plate This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. Both the single arm, and the hanging weight plate make this exercise very challenging in terms of stability. This exercise is also great for the rotator cuff. Coaching Tips:\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 Do 2-3 sets of 8-12 reps per side. SAVE $37 &#8211;&nbsp; Get a package of&nbsp;The Ultimate Muscle-Up Program&nbsp;and&nbsp;The Ultimate Pistol Squat Program&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37. LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":11979,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,22,576,851,592,626,1474,11,633,831,23],"tags":[878,875,1284,1049,1047,1178,1285,1050,1048,1179,525,869,527,867,1281,1280,1278,1279,1276,1036,1026,1043,1025,1042,1194,1195,882,886,1275,1274,1272,1273,1035,1034,1032,1033,1057,1061,1056,1060,1054,1058,1055,1059,1024,1041,1023,1040,1343,1021,1038,1022,1039,859,183,874,881,271,860,173,880,872,516,237,884,876,1277,846,522,1069,1070,523,1068,1283,1046,1282,1045,1067,1456,1193,496,494,290,879,469,776,1271,1270,1269,1268,1267,1018,1031,1030,333,1029,1028,1027,1044,511,1052,1053,1051,1445,1020,317,470,1342,1345,1344,331,590,298,467,1037,845,1019],"class_list":["post-8318","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-home-workouts","category-minimal-equipment","category-mobility","category-muscle-ups","category-pull-ups","category-push-ups","category-serratus","category-shoulder-health","tag-anti-rotation","tag-anti-rotational-exercises","tag-band-exercises-for-rotator-cuff","tag-band-exercises-for-scapula","tag-band-exercises-for-shoulder-blades","tag-band-exercises-for-shoulders","tag-band-workout-for-rotator-cuff","tag-band-workout-for-scapula","tag-band-workout-for-shoulder-blades","tag-band-workout-for-shoulders","tag-best-core-exercise","tag-best-core-exercises","tag-best-core-workout","tag-best-core-workouts","tag-best-delt-exercise","tag-best-delt-exercises","tag-best-delt-workout","tag-best-delt-workouts","tag-best-exercise-for-rotator-cuff-stability","tag-best-exercise-for-scapula-stability","tag-best-exercise-for-shoulder-mobility","tag-best-exercise-for-shoulder-mobility-for-athletes","tag-best-exercise-for-shoulder-stability","tag-best-exercise-for-shoulder-stability-for-athletes","tag-best-mobility-exercise","tag-best-mobility-workout","tag-best-oblique-exercises","tag-best-oblique-workout","tag-best-rotator-cuff-exercise","tag-best-rotator-cuff-exercises","tag-best-rotator-cuff-workout","tag-best-rotator-cuff-workouts","tag-best-scapula-exercise","tag-best-scapula-exercises","tag-best-scapula-workout","tag-best-scapula-workouts","tag-best-serratus-exercise","tag-best-serratus-exercise-for-athletes","tag-best-serratus-exercises","tag-best-serratus-exercises-for-athletes","tag-best-serratus-workout","tag-best-serratus-workout-for-athletes","tag-best-serratus-workouts","tag-best-serratus-workouts-for-athletes","tag-best-shoulder-exercise","tag-best-shoulder-exercise-for-athletes","tag-best-shoulder-exercises","tag-best-shoulder-exercises-for-athletes","tag-best-shoulder-mobility-exercise","tag-best-shoulder-workout","tag-best-shoulder-workout-for-athletes","tag-best-shoulder-workouts","tag-best-shoulder-workouts-for-athletes","tag-core-exercise","tag-core-exercises","tag-core-exercises-for-athletes","tag-core-exercises-for-runners","tag-core-stability","tag-core-strength","tag-core-training","tag-core-training-for-athletes","tag-core-training-for-runners","tag-core-workout","tag-core-workouts","tag-core-workouts-for-athletes","tag-core-workouts-for-runners","tag-delt-exercises","tag-delt-workout","tag-hollow-body","tag-hollow-body-exercise","tag-hollow-body-exercises","tag-hollow-body-hold","tag-hollow-body-workouts","tag-home-workout-exercises-for-delts","tag-home-workout-exercises-for-shoulders","tag-home-workout-for-delts","tag-home-workout-for-shoulders","tag-how-to-do-hollow-body","tag-how-to-do-serratus-slides","tag-mobility-exercise","tag-mobility-training","tag-mobility-workout","tag-oblique-exercises","tag-oblique-workouts","tag-overhead-mobility","tag-rotator-cuff","tag-rotator-cuff-exercise","tag-rotator-cuff-exercises","tag-rotator-cuff-training","tag-rotator-cuff-workout","tag-rotator-cuff-workouts","tag-scapula","tag-scapula-exercise","tag-scapula-exercises","tag-scapula-stability","tag-scapula-training","tag-scapula-workout","tag-scapula-workouts","tag-scapula-workouts-for-athletes","tag-serratus","tag-serratus-anterior","tag-serratus-anterior-muscle","tag-serratus-muscle","tag-serratus-slides","tag-shoulder-exercise","tag-shoulder-exercises","tag-shoulder-mobility","tag-shoulder-mobility-exercise","tag-shoulder-mobility-for-athletes","tag-shoulder-mobility-for-runners","tag-shoulder-prehab","tag-shoulder-presses","tag-shoulder-stability","tag-shoulder-training","tag-shoulder-warm-up","tag-shoulder-workout","tag-shoulder-workouts","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - 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