SERRATUS ANTERIOR – PUSHUPS – EMG STUDIES
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SERRATUS ANTERIOR, PEC MAJOR, TRICEPS, UPPER-MIDDLE-LOWER TRAP
– 6 Variations of the Push-up
Shoulder electromyography activity during push-up variations: a scoping review – 2021 – Kowalski
Procedure
– 30 articles were included in the final analysis, with a total of 606 participants and an average age of 23.1 ± 1.9 years
– Females comprised 33.2% (n = 151) of study participants.
Exercises
– Unstable: hands on soft side of BOSU
– Standard: on the floor
– Suspension: TRX
– Plus only: on the floor
– Hands on Big Ball
– Incline: hands on step box with 10 Risers
Results
Serratus Anterior: Unstable 65 · Plus only 60-· Standard 50 · Suspension 50 · Incline 25 · Hands on Ball 20
+ Pectoralis Major: Unstable 70 ·Standard 60 ·Suspension 38 · Plus only 34 · Hands on Ball 34 · Incline 24
+ Triceps: Unstable 68 · Standard 48 · Suspension 48 · Plus only 48 · Hands on Ball 44 · Incline 20
+ Upper Trap: Unstable 48 ·Standard 18 · Suspension 16 · Plus only 12 · Hands on Big Ball 10 · Incline 5
+ Middle & Lower Trap: Unstable 38 · Standard 28 · Plus only 18 · Hands on Big Ball 8 · Incline 8
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UPPER & LOWER SERRATUS ANTERIOR
– 6 Variations of the Push-up
Activity of the serratus anterior and trapezius during elevation and push-up exercises – Patselas – 2021
– Thirteen healthy participants non-athlete, male
Pushup Variations
1a. Pushup classic (Pu) on stable surface
– 1b. Pushup classic (Pu) on unstable surface
– 1c. Pushup classic (Pu) with shoulder internal rotation
2a. Pushup plus (PuP) on stable surface
– 2b. Pushup plus (PuP) on unstable surface
– 2c. Pushup plus (PuP) with shoulder internal rotation
Results – Internal Rotation not included
Upper Serratus anterior: PuP Unstable 100 · PuP Stable 90 · Pu Unstable 80 · Pu Stable 65
Lower Serratus anterior: PuP Unstable 150 · PuP Stable 140 · Pu Unstable 140 · Pu Stable 120
SERRATUS ANTERIOR, UPPER-MIDDLE-LOWER TRAP
– 3 Variations of the Push-up
Serratus anterior and traps during different phases of push-up+ on different surfaces and hand positions – 2016 – Gioftsos
– Thirteen healthy male right-handed subjects who led a sedentary life
Procedure
– Hand Position 1 (P1): self-selected position; probably medium width
– Hand Position 2 (P2): each arm was kept in contact with the trunk; narrow width
– Hand Position 3 (P3): index fingers were placed at 45° of internal rotation; arms 90° of abduction at the shoulder joint; wide width
Pushup Variations
1. Pu – Push-up Standard: Stable and Unstable; 3 different hand positions
2. P – Plus segment only: Stable and Unstable; 3 different hand positions
3. PuP – Push-up Plus: Stable and Unstable; 3 different hand positions
Results – Internal Rotation not included
Serratus Anterior – Stable:
– Plus Only medium 75 · Plus Only narrow 75 · Pushup Plus medium 70 · Pushup Plus narrow 60 · Standard medium 55 · Standard narrow 50
Serratus Anterior – Unstable:
– Plus Only medium 75 · Plus Only narrow 75 · Pushup Plusmedium60 · Pushup Plus narrow 60 · Standard medium 45 – Standard narrow 45
+ Upper Trapezius Stable:
– Standard narrow 35 · Pushup Plus narrow 30 · Standard medium 25 · Pushup Plus medium 25 · Plus Only medium 20 · Plus Only narrow 20
+ Upper Trapezius Unstable:
– Standard narrow 35 · Pushup Plus narrow 30 · Standard medium 25 · Pushup Plus medium 25 · Plus Only medium 25 · Plus Only narrow 25
+ Lower Trapezius Stable:
– Standard narrow 15 · Standard medium 10 · Pushup Plus medium 10 · Pushup Plus narrow 5 · Plus Only medium 5 · Plus Only narrow 5
+ Lower Trapezius Unstable:
– Standard narrow 15 · Standard medium 10 · Pushup Plus narrow 10 · Pushup Plus narrow 7 · Plus Only narrow 5 · Plus Only narrow 5
SERRATUS ANTERIOR, UPPER-MIDDLE-LOWER TRAP
– DB Overhead Press, Push-up Plus, Prone Flexion “Y”
Scapular Muscle Activity from Selected Strengthening Exercises Performed at Low and High Intensities – 2011 – Andersen
– 17 healthy women
Results – High Intensity
Serratus Anterior: Overhead Press 80 · Pushup Plus 70 · Prone Flexion “Y” 55
+ Upper Traps: Prone Flexion “Y” 75 · Prone Abduction “T” 70 · Overhead Press 60
+ Middle Traps: Prone Abduction “T“ 90 · One Arm Row 70 · Prone Flexion “Y” 70
+ Lower Traps: Prone Flexion “Y” 70 · Prone Abduction “T” 70 · One Arm Row 50
Exercises
1. Prone abduction with external rotation “T“: bench; abduct shoulders with thumbs pointing up until upper arm is horizontal; elbows slightly flexed
2. Prone flexion “Y”: bench; flex shoulders with thumbs pointing up until upper arm is horizontal, elbows slightly flexed
3. Shoulder (Overhead) Press: sit upright; DBs in front of the shoulders; push DBs straight up until the arms are straight
4. One-arm row: 30º from horizontal; one knee on the bench; pulls DB toward the ipsilateral lower rib
5. Push-up plus: push-up position on hands and feet or knees; keep torso rigid; push the body as high as possible off the floor by protracting the scapulas
6. Press-up: sit upright, feet on floor; straight arms; palms on edge of bench fingers pointing forward; dip down moving just the shoulder girdle
7. Ring fallouts: on the knees with the hands in the gymnastic rings, which are suspended just above the ground level
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SERRATUS ANTERIOR, UPPER-MIDDLE-LOWER TRAP
– Prone Flexion “Y”, Prone External Rotation “W”, Standing Forward Flexion
Scapular muscle activity in a variety of plyometric exercises – 2016 – Maenhout
– Thirty-two healthy subjects
Results
Serratus Anterior: standing forward flexion 98% · standing external rotation 60% · BOSU pushup 60%
+ Upper Trapezius: prone forward flexion thumbs up “Y” 75 · standing forward flexion overhead 45
+ Middle Trapezius: prone forward flexion thumbs up “Y” 95 · prone shoulder external rotation “W” 85
+ Lower Trapezius: prone forward flexion thumbs up “Y” 90 · prone shoulder external rotation “W” 90
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