What's the Best Exercise for Firefighters?

For my money...it's the good ole pushup!

Why? Because when you perform the push up, you recruit and strengthen the serratus anterior which stabilizes the scapula, and protects the shoulder.

In my opinion the scapula is the real star of the show with regard to shoulder injuries, and according to Lear and Gross (J Orthop Sports Phys Ther. 1998 Sep; 28(3): 146-57) their study supports the clinical use of push-up progressions to facilitate activation of the serratus anterior and the upper trapezius during upper extremity rehabilitation.

Since the scapula is HALF of the glenohumeral joint (the shoulder joint) and is essentially the foundation of the shoulder, this becomes an important point. Any altered scapular muscle function, weakness, or inability to position the scapula and then stabilize it results in a direct affect on the shoulder joint with dire consequences.

These include glenohumeral instability leading to arthritis, impingement, rotator cuff tendonitis/tendinosis, rotator cuff tears, labrum injuries, all injuries that firefighters suffer.

So the bottom line? Crappy scapular position leads to crappy scapular stability, which leads to crappy rotator cuff function, which leads to shoulder injuries.

Make sure pushups are part of your program design.

Be Safe