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Serratus Punch

BeginnerStrengthTier T1

Punch toward the ceiling while lying down. Strengthens the muscle that holds your shoulder blade flat.

Targets: Shoulder
Muscles: Serratus Anterior

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

No equipment? Try: Light dumbbell, Cable machine standing

Dosage

2

Sets

15

Reps / Time

30 sec

Rest

2 up / 1 hold / 2 down

Tempo

Step-by-Step Guide

Set up

  • Lie on your back with knees bent
  • Reach one arm straight up toward the ceiling
  • Keep your elbow locked straight

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Push your hand up toward the ceiling like a punch

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Feel your shoulder blade lift off the floor

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Reach as high as you can

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Hold for 1 second

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Lower your shoulder blade back down slowly

Breathing

  • Breathe out as you reach up
  • Breathe in as you lower

Form Cues

  • Reach through your shoulder
  • Keep elbow straight
  • Feel shoulder blade move forward
  • Don't twist your body

Common Mistakes to Avoid

  • Bending the elbow
  • Twisting the body
  • Not reaching far enough
  • Moving too fast

Safety Information

Very safe exercise. Stop if shoulder hurts.

Progressions

Hold a light weight or add a push-up plus

Regressions

Do it without weight and don't reach as far

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.