1 - Start in a high plank position with your arms fully extended, hands placed slightly wider than shoulder-width apart, and your body forming a straight line from head to heels.
2 - Keep your elbows locked and arms straight throughout the entire movement — do not bend them at any point.
3 - Allow your shoulder blades to passively squeeze together (retract) by letting your chest sink slightly between your arms, without bending your elbows.
4 - Then actively push the ground away, spreading your shoulder blades apart (protract) as far as possible, allowing your upper back to round slightly upward.
5 - Hold the protracted position for 1–2 seconds, feeling the serratus anterior engage fully.
6 - Slowly return to the retracted position in a controlled manner and repeat for the desired number of repetitions.
