Скачать или смотреть Scap punches - EBM Fitness Solutions

This exercise targets the serratus anterior. It is not a popular muscle or one that makes the cover of any fitness magazines but it is still important.

In addition to protracting the shoulder, it also helps to keep the shoulder blade pulled down flat against the ribs. This is important for proper scapular mechanics.

The movement also helps to teach you how to move the arm without engaging or tensing the neck to do so.

Lay down with the knees bent and the feet flat on the ground. Brace the abs. Keep the elbow straight and slowly punch up towards the ceiling. This exercise moves through a small range of motion.

Focus on feeling the shoulder blade slide away and back towards the spine.

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