WINGED SCAPULA | ASSESSMENT: Wall Press Test

For proper shoulder stability the serratus anterior and subscapularis muscles must function
properly, otherwise, the winging effect will occur where the scapula flies off of the ribcage and
sticks out.

Activating then strengthening these muscles while also shutting off the muscles that often
inhibit them is the key to fixing winged scapula.

Quality Exercise Sets Reps Hold/Work

Joint Bench Extensions 1 8 2 sec
TQ ASMR Lats 1 30-60 sec per
TQ ASMR BtB Pecs 1 30-60 sec per
TMD SB Pec Stretch 1 2 per 30 sec
TMD SB Lat Stretch 1 2 per 30 sec
XBC 1-arm Serratus Wall Press 1 2 per 10-30 sec*
RoM-S Serratus Stability Plank 1 3 10-30 sec*
NMI SB Pushup 1 10 202 Tempo
NMI Arm Wrestler 1 10
Joint Bench Extensions 1 8 2 sec

* Add 5 seconds to the hold time every other workout.