Serratus Punch

Serratus anteriorDumbbell, Resistance Band

Performed lying on your back with a dumbbell or band, the serratus punch isolates the serratus anterior to teach proper scapular protraction and shoulder stability.

How to do it

1Lie flat on your back on a mat with knees bent, holding a dumbbell or band handle in one hand.

2Extend your arm straight up toward the ceiling over your chest, locking your elbow out.

3Punch your arm up toward the ceiling by driving your shoulder blade off the floor.

4Keep your arm extended straight with zero bend in the elbow throughout the movement.

5Lower your shoulder blade back down to the floor smoothly.

Common mistakes

Bending your elbow, turning the punch into a press and taking work off the serratus.

Arching your back or lifting your torso, shifting tension into your core instead of the scapula.

Going too heavy, which cuts down your scapular range of motion.

Breathing

Exhale as you punch up, and inhale as you lower your shoulder blade back to the floor.

Make it harder or easier

To lighten the move, perform it bodyweight only.

To make it harder, hold the top protraction for two full seconds before lowering.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.