Originally Posted by Dreamliner
Thanks for the feedback, Loyal. I'm doing two things to try to shore up the scapula:
(1) I push that little bit extra at the top when doing pushups, protracting the shoulder blades so as to get the serratus anterior.
(2) I pull down and back on pullups and inverted rows to hit the lower traps. I also think about driving my elbows to my sides on pullups rather than worrying about getting my chin over the bar.
As to pushups, I was actually doing one-armed pushup progressions leading up to the discovery of the bruising. Friday is my next schedule day for the one-arms. So, if I experience any marked discomfort with them I'll probably just regress to standard pushups.
Are you a PT ? Chiro ?
Sounds like you are hitting the scap stabilizers pretty well. But if you are noticing your winging at rest while not using your arm your not really catching the whole picture. Serratus is not a postural muscle that actively contracts to hold your blade to your rib cage at rest (ie. while you are standing in the mirror looking at yourself). I would check it while doing some dynamic activities to get a better idea if your firing the muscle well. If you notice winging at rest I would look more towards things like tight pec minor, a rounded back posture, or even a guarded serratus anterior.
Just another thought since you mention anterior shoulder pain and handstand pushups and one arm pushups. Its possible that you are impinging the coracoid on the humerus. If you notice the pain with these activities try turning your hands out a little and see if this makes a difference. Overhead activity with internal rotation of the shoulder could cause either the biceps or lesser tuberosity to rub the coracoid.