Push-up plus on hands and knees

At home Pitchers Catchers Infield Outfield

EasyAbout 3 minOn your own

Trains the serratus, the muscle that holds the shoulder blade against the ribs and keeps a throwing shoulder in a good position.

Set up

On hands and knees, hands under the shoulders, knees under the hips, arms straight.

Push the floor away so the upper back rises and the shoulder blades spread apart
Let the chest sink so the shoulder blades come together
Keep the elbows straight the whole time

Easier

A smaller range.

Harder

Do it from a full push-up position.