SERRATUS PUNCH | SERRATUS PRESS

The serratus punch is an open chain scapular protraction exercise. This can be completed on the floor or on an exercise bench. Hold onto two dumbbells and lie down on the floor. Raise both arms directly above your shoulders and keep the elbows straight. Proceed to protract the shoulder blades by pushing them forwards (pushing the fists towards the ceiling). Alternate this movement with scapular retraction by getting the shoulder blades to squeeze back.

Muscles Involved:

• Serratus Anterior

Related Conditions:

• Shoulder Impingement

• Dynamic Shoulder Instability

• Posterior Capsule Impingement

• Rotator Cuff Tear

• Rotator Cuff Tendinitis

• Medial Border Scapular Winging

• Scapular Dyskinesia

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