Mark Ottobre breaks down the protracted push-up, which targets the serratus anterior by pushing your rib cage forward at the top of the movement. Keep your core braced, glutes squeezed, and feet together to maintain spinal alignment and prevent pelvic dip.
This is protracted push-up. So unlike a normal push-up, most people do a push-up, they'll just be here. What you're gonna do with a protracted push-up is you're gonna come all the way up, you're gonna bring your rib cage around. So when you're doing it, I like to point my toes, feet together, nice and locked, lowering myself all the way down, keep my belly button on towards my spine. Then as I come up, I don't just lock there, I'm pushing around. So flex your bum as hard as you can. You don't wanna have your bum dipping like that or up in the air. You wanna lock your bum, squeeze your bum, squeeze your glutes, and back down. And then look, look, look, see how I'm all around? This way we're getting that serratus. You wanna stretch and reach as far around as you can when we're doing a protracted push-up. The idea here is we're gonna get our serratus anterior involved in that pressing movement, which is gonna help the stabilization.
