Serratus Punch
The Serratus Punch primarily works the Pectoralis Major (Sternal), Serratus Anterior, with secondary activation of the Anterior Deltoid and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a dumbbell isolation exercise at intermediate difficulty.
The Serratus Punch is an intermediate isolation exercise performed with dumbbell, following a horizontal push movement pattern. It primarily targets the Pectoralis Major (Sternal), Serratus Anterior, with secondary engagement of the Anterior Deltoid. This is a bilateral pushing movement, meaning both sides work together to generate force.
Perform a punch while lying on your back with emphasis on scapular protraction.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Sternal), Serratus Anterior |
| Secondary | Anterior Deltoid |
Muscles Worked
The Pectoralis Major (Sternal), and Serratus Anterior are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Anterior Deltoid assists as a secondary mover, contributing to force production without bearing the primary load. The Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Pectoralis Major (Sternal) (chest)
- Primary Muscle Serratus Anterior (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Lie supine on bench.
- Grasp dumbbells with firm grip.
Execution
- Press weight forward and away from chest until arms are extended.
- Return to starting position under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Serratus Anterior, Pectoralis Major (Sternal).
Tips & Common Mistakes
- Brace your core and keep your feet flat for a stable base throughout the movement.
- Control the descent — don't let the weight drop or bounce at the bottom.
- Keep your elbows at roughly 45–75° from your torso to protect your shoulder joints.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Pectoralis Major (Sternal), Serratus Anterior) and can be substituted based on your equipment or variation preferences.
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