Injury prevention · Level 1
Push-up plus (serratus)
In a high plank, sink and spread your shoulder blades without bending your elbows.
- Suggested dose
- 2 × 12 rep · 30s rest
- Equipment
- No equipment
- Works
- Upper back, Chest, Abs
- Pattern
- Scapular stability, Anti-extension
How to do it
- High plank with straight arms.
- Let your chest sink between your shoulders, squeezing your shoulder blades together.
- Push the floor away spreading them as far as possible (slightly round your upper back).
Key points
- Elbows straight the whole time
- Shoulder blades move, nothing else
Common mistakes
- Bending the elbows
- Sagging hips
Why it helps your tennis
The serratus anterior anchors the shoulder blade on every repetitive stroke.
Source: Complete Conditioning for Tennis, ch. 12 (serratus)
Related exercises
- Arm circles and hugsProgressive shoulder circles and cross-body hugs to activate the upper body.
- Band pull-apartPull a resistance band apart in front of your chest, squeezing your shoulder blades.
- Push-upsHorizontal push with the body as one block from heels to head.
- Single-arm rowOne-arm pull resting the other hand on a chair, flat back.