Looking to improve shoulder stability and posture? The Quadruped Serratus Punch is a simple yet powerful exercise that targets the serratus anterior—a key muscle for healthy shoulder movement and core control.
How to Do the Quadruped Serratus Punch:
- Get into Position
Begin in a quadruped (hands-and-knees) position with your hands directly under your shoulders and arms fully extended. - Set Your Posture
Keep your elbows straight and perform a slight chin tuck to maintain a neutral neck position. - Scapular Retraction
Let your shoulder blades come together, allowing your chest to lower slightly toward the floor. - Scapular Protraction
Push through your hands, spreading your shoulder blades apart as they move away from your spine. Keep the motion slow and controlled. - Repeat
Perform 10 repetitions, focusing on smooth, intentional movement and avoiding elbow bending or neck straining.
This bodyweight move is great for rehab, warm-ups, or adding shoulder-specific activation to your routine. Consistent practice can improve posture, shoulder strength, and overall upper body function.