Exercises / Shoulder & scapula
Serratus punch (supine)
- Strength
- Shoulder & scapula
- Light dumbbell (optional)
Low-load protraction: punch the ceiling by moving the shoulder blade forward around the rib cage.
Also called supine serratus punch, supine protraction.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.
Start: Supine
Steps
- Lie on the back with the arm straight up toward the ceiling.
- Keeping the elbow straight, reach the hand higher by protracting the shoulder blade.
- Lower the shoulder blade back to the table slowly.
Cues
- Elbow stays straight
- Movement comes from the shoulder blade
Common mistakes
- Bending and straightening the elbow
- Lifting the head
Used for
- Early serratus anterior retraining
- Long thoracic nerve palsy (recovery phase)
Evidence (1)
- The serratus anterior punch consistently elicited serratus anterior activity above 20% MVC.1
Harder
References (2)
- Decker MJ, Hintermeister RA, Faber KJ, Hawkins RJ. Am J Sports Med. 1999;27(6):784-791. Serratus anterior muscle activity during selected rehabilitation exercises
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.