This exercises uses a closed chain press position to assist with winging and serratus activation and strengthening. It also helps prepare you for load in exercises such as bench press and dumbbell pressing.
Demonstration and Instructions
Lie on your back with your head close to the wall and knees bent up. Position hand in 45-60 abduction press position. (This is with your elbow slightly away from your side with your elbow bent.). Slowly put pressure through ball diagonally upwards and backward to stabilise the ball against the wall, by pushing your shoulder blade forward off the floor (not by straightening your elbow). Your elbow and your shoulder blade should move together. Don't let your shoulder blade pop forward more than your elbow. Increase pressure and hold.
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