Adiletix - Serratus Punch - Step-by-Step Guide

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Serratus Punch

1 - Lie on your back on a flat bench or the floor with a light dumbbell in one hand and your arm extended straight above your shoulder.
2 - Keep your elbow locked or only slightly bent, with your wrist stacked over your shoulder.
3 - Without shrugging, reach the weight upward by lifting your shoulder blade off the bench or floor, as if punching toward the ceiling.
4 - Pause briefly at the top and focus on feeling the shoulder blade wrap forward around the rib cage.
5 - Slowly lower your shoulder blade back down while keeping your arm vertical and controlled.
6 - Repeat for the desired number of repetitions, then switch sides.
7 - Use a light load and avoid bending the elbow or turning the movement into a chest press.

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