The session begins with the structure of the shoulder girdle, addressing the coordinated function of the scapulothoracic, glenohumeral, sternoclavicular and acromioclavicular joints, and the concept of scapulohumeral rhythm. The roles of serratus anterior, lower trapezius and the rotator cuff in scapular upward rotation and stability are examined, alongside how limited thoracic mobility drives shoulder compensation and impingement risk. Practical preparation includes active scapular control, thoracic rotation and extension work, wall slides and banded activation sequences. Pushing patterns form a central theme. Participants progress from standard push-ups into unstable support variations (both hands on a medicine ball, single hand elevated, chest-to-ball lowering) and unilateral loading conditions (three-point support, alternating hand lifts, single-arm planks). The emphasis is that pressing is not an arm action but whole-body tension transfer from foot to palm, with anti-extension and anti-rotation capacity determining whether force is expressed effectively. Partner observation provides immediate feedback. Small-group upper-body games use cooperative and competitive tasks requiring participants to grip, pull and maintain balance while under mutual perturbation. These constraints-led tasks raise engagement and output intensity while eliciting authentic, unanticipated upper-body strategies — revealing grip strength, shoulder stability and trunk connection under destabilized conditions.

Implemented by Department of Exercise and Health Sciences
Date: 2026/09/15