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Standing Serratus Press with Resistance Band

IntermediateStrengthTier T2

You face away from a band anchored at shoulder height and hold its handle in one hand with the elbow bent. You press the hand forward and reach the shoulder blade around the ribs, then return. You repeat on the other side.

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

resistance_bands

Home Options

  • resistance band

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Attach the elastic to a secure object at shoulder height. Keep the arm-forward starting position with the band under light tension, then keep the pushed-forward top position with the shoulder blade protracted and the band under greater tension.
  1. A man standing with his back to a wall anchor, right arm extended forward at shoulder height, holding a resistance band handle.

    Step 1 of 3

    Stand facing away from the band's anchor point with your right elbow straight and your right arm extended in front of you at shoulder height, holding the band's handle in your right hand.

  2. The same man, right arm now pushed further forward, the band stretched longer, his shoulder blade pressed forward.

    Step 2 of 3

    Push your right arm further forward against the band, keeping your elbow straight throughout.

  3. A man standing with his back to a wall anchor, right arm extended forward at shoulder height, holding a resistance band handle.

    Step 3 of 3

    Stand facing away from the band's anchor point with your right elbow straight and your right arm extended in front of you at shoulder height, holding the band's handle in your right hand.

Safety Information

Keep the elbow completely straight throughout the entire push and the return, because this is the required arm position for the whole movement. If you have a shoulder impingement, rotator cuff injury, recent shoulder surgery, or an unstable shoulder joint, ask a physical therapist or physician before attempting this exercise, because the whole motion loads the shoulder and shoulder blade through a fully extended, straight arm against continuous elastic tension. Stop and return to the starting position with control immediately if you feel a pinch, sharp pain, or numbness in the shoulder, neck, or arm at any point in the pressing motion. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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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.