Well since you asked so nicely i am an expert in the field with extensive training with my doctoral degree and work with people on a daily basis.
The study has nothing to do with the question. Its a comparison of three different push up plus and which one out of them is optional. Its kind of like claiming toe in knee extension is the optimal vmo exercise when compared to neutral and toe out knee extension. It might be the best out of the three options but of course ignores superior exercise like the squat.
And in real life posture exercises rarely help with overall clinical findings without years of dedicated effort. Not to mention activating the muscle is not enough, you have to learn how to use it with large movements instead of just isolated movements.
Cool story bro, it doesn't change the fact that your wrong.
You clearly stated and I quote," push-up plus is a terrible exercise for the SA". Obviously, that is incorrect, and the MAJORITY of the DATA backs the push-up plus as a good exercise (> 20% MVC) for the SA. Did you happen to read any of the other abstracts I posted , there's also about a dozen or so more in the literature.
The original Decker et al paper:
Am J Sports Med. 1999 Nov-Dec;27(6):784-91.
Serratus anterior muscle activity during selected rehabilitation exercises.
Decker MJ1, Hintermeister RA, Faber KJ, Hawkins RJ.
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Abstract
The purpose of this study was to document the electromyographic activity and applied resistance associated with eight scapulohumeral exercises performed below shoulder height. We used this information to design a continuum of serratus anterior muscle exercises for progressive rehabilitation or training. Five muscles in 20 healthy subjects were studied with surface electrodes for the following exercises: shoulder extension, forward punch, serratus anterior punch, dynamic hug, scaption (with external rotation), press-up, push-up plus, and knee push-up plus. Electromyographic data were collected from the middle serratus anterior, upper and middle trapezius, and anterior and posterior deltoid muscles. Each exercise was partitioned into phases of increasing and decreasing force and analyzed for average and peak electromyographic amplitude. Resistance was provided by body weight, an elastic cord, or dumbbells. The serratus anterior punch, scaption, dynamic hug, knee push-up plus,
and push-up plus exercises consistently elicited serratus anterior muscle activity greater than 20% maximal voluntary contraction. The exercises that maintained an upwardly rotated scapula while accentuating scapular protraction, such as the push-up plus and the newly designed dynamic hug, elicited the greatest electromyographic activity from the serratus anterior muscle.
Unless it is true winging secondary to a nerve palsy then to correct a SICK scap shouldn't take more than a few weeks (in addition bony pathology which is un-correctable (significant throracic kyphosis) and present bilaterally).
If its secondary to participation in overhead sport (which can be normal or symptomatic), benchers shoulder, etc then the correction is actually quite simple.
rength Cond Res. 2010 Feb;24(2):567-74. doi: 10.1519/JSC.0b013e3181c069d8.
Effectiveness of strengthening and stretching exercises for the postural correction of abducted scapulae: a review.
Hrysomallis C1.
Author information
Abstract
Abnormal postural alignment can be detrimental to muscle function, is aesthetically unpleasing, and might contribute to joint pain. It has been unclear as to whether stretching or strengthening exercises can correct faulty posture such as abducted scapulae. It has been postulated that short and tight scapular abductor muscles or weak and lengthened scapular retractor muscles or a combination cause an abducted scapulae posture and that exercise can correct this condition. The purpose of this review was to compile the information on factors influencing scapular position at rest, examine the effectiveness of exercise interventions in altering scapular position, and make recommendations for future research. When examining the different methods that have been used to determine the position of the scapula, attention should be paid to their respective reliability and validity. Correlational studies have failed to detect a significant association between muscle strength and scapular position but found a
significant relationship between muscle length and scapular position. Prospective intervention studies have shown that stretching the anterior chest muscles on its own or in combination with strengthening the scapular retractors can alter the position of the scapula at rest in individuals with abducted scapulae. Although these results are encouraging, there is a dearth of high-quality studies and more research is required to address the limitations of the studies. None of the intervention studies measured strength or flexibility pre or post intervention, so it is unclear how effective the intervention was in changing these factors and the actual mechanism behind the change. To determine which component of the intervention is most effective and whether the results are additive, future research should include stretching only, strengthening only, and combined stretching and strengthening groups. Follow-up measurements at some period after completion of the intervention would also provide important information as to the permanency of any changes. The practical implication is that caution must be displayed when considering the promotion of strengthening exercises to try and correct for abnormal scapular posture until further evidence becomes available.
