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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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).
Alternative Exercises
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