Ever feel like your shoulder is just… off? Maybe it’s clicking, maybe it’s weak, or maybe it just aches when you reach overhead or try to push something heavy. A lot of folks assume it’s the rotator cuff or maybe a pinched nerve—but there’s another muscle that flies under the radar and plays a huge role in shoulder health: the serratus anterior.
Enter the serratus punch.
If you’ve never heard of it, you’re not alone. But if you’re dealing with shoulder pain, poor posture, winged scapula, or even breathing issues, you’re going to want to keep reading. At Pyramid Physical Therapy and Pilates, we use serratus punches regularly in rehab programs because they work—especially when it comes to long-term results.
Let’s break it all down so you understand why this move matters and how it could change your approach to shoulder health.
Understanding the Serratus Anterior and Why It Matters
What Is the Serratus Anterior?
The serratus anterior is a fan-shaped muscle that hugs your ribs and attaches to the shoulder blade (scapula). It’s sometimes called the “boxer’s muscle” because it’s heavily involved in pushing and punching movements.
But this muscle doesn’t just help you throw a punch. It stabilizes your shoulder blade against your rib cage, allowing smooth, strong, and pain-free shoulder movement.
What Happens When It’s Weak or Inactive?
If your serratus anterior isn’t doing its job, your scapula can start to “wing” off your back—think of it sticking out like a chicken wing. This leads to:
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Poor shoulder mechanics
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Overactivation of other muscles (like the upper traps)
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Increased risk of rotator cuff issues
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Neck tightness and upper back discomfort
That’s why serratus punches are a game-changer—they wake this muscle up and get it back online.
Common Causes of Serratus Anterior Dysfunction
Serratus dysfunction isn’t usually an isolated problem. It’s often tied into other structural or movement issues.
1. Poor Posture
Slouched shoulders, forward head posture, and desk-bound lifestyles put the serratus on mute. Over time, it stops firing the way it should.
2. Shoulder Injuries
Previous shoulder injuries—like dislocations, rotator cuff tears, or impingement—can cause the serratus to compensate or shut down entirely.
3. Nerve-Related Issues
The long thoracic nerve, which powers the serratus anterior, can get injured from trauma, overuse, or surgery. When that nerve isn’t firing, the muscle can’t work.
4. Breathing Dysfunction
Yes, even the way you breathe affects your serratus. Dysfunctional breathing patterns can inhibit rib cage expansion, reducing serratus engagement.
5. Sedentary Lifestyle or Lack of Strength Training
If you’re not actively training this muscle—and most traditional workouts skip it—it can go dormant. Out of use, out of function.
How to Know If You Need Serratus Punches (Diagnosis)
Before you go throwing punches in the air (please don’t), it’s important to determine if serratus activation is what you actually need.
Self-Assessment
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Do your shoulder blades “wing out” when you raise your arms?
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Do pushups or planks feel unstable or painful in the shoulder?
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Is your upper trap always tight, even after stretching?
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Do you get clicking or pinching when reaching overhead?
If you said yes to one or more, you might be dealing with serratus dysfunction.
Clinical Evaluation
At Pyramid Physical Therapy and Pilates, we take you through a full-body movement assessment—not just your shoulder. We look at posture, mobility, core control, and scapular function to get a full picture. Because guess what? Shoulder pain rarely starts at the shoulder.
We also watch for red flags like nerve involvement or previous surgical complications, which could require more advanced care.
Schedule a professional assessment here
How to Perform Serratus Punches Correctly
Now, let’s talk about the star of the show.
The Basic Serratus Punch (Supine)
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Lie on your back with your knees bent.
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Hold a light dumbbell or no weight at all to start.
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Reach your arm straight toward the ceiling.
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Without bending your elbow, protract your shoulder blade (push your arm higher).
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Slowly lower back down.
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Repeat 10–15 times, focusing on quality—not speed.
This isn’t a bicep curl or a shoulder press. You’re working a deep, subtle muscle. You’ll feel it around the ribs, just under the armpit.
Other Variations
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Wall Serratus Slide: Great for posture correction.
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Quadruped Push Plus: Builds core stability too.
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Plank Plus: Serratus punches in plank position. Tough but effective.
Pro tip: If you feel it more in your traps than your ribs, something’s off. That’s a sign to book with us for a proper movement analysis. Reach out here.
Other Treatment Options for Shoulder Pain
While serratus punches are amazing, they’re just one piece of the puzzle. Shoulder pain recovery needs a whole-body approach.
1. Manual Therapy
Soft tissue release, joint mobilizations, and trigger point work can ease pain and get muscles ready to move again.
2. Postural Correction
You’d be shocked how much forward head posture can mess with your shoulder mechanics. A physical therapist can help realign your posture through corrective exercise.
3. Physical Therapy Plans
At Pyramid Physical Therapy and Pilates, we blend traditional PT with Pilates-based movement to retrain your system—especially if you’ve had lingering shoulder issues.
Explore our full list of services here.
4. Home Exercises + Education
We don’t just treat—we teach. You’ll leave every session knowing exactly why you’re doing a movement and how it ties into the bigger picture.
How to Prevent Serratus Dysfunction in the First Place
Strength and stability go hand in hand when it comes to the shoulder. Here’s what you can do to avoid ever needing to rehab your serratus in the first place.
Stay Strong in the Right Areas
Train the muscles that often get ignored: serratus anterior, lower traps, rhomboids, deep core, and glutes. Yes, your glutes affect your shoulders. It’s all connected.
Focus on Breathing
Diaphragmatic breathing supports rib expansion and core activation. That indirectly helps the serratus function better.
Use Better Posture Habits
Set reminders to sit upright. Pull the shoulders back. Get out of your chair. Your serratus will thank you.
Don’t Skip Warmups
If you’re lifting weights or playing sports, prep the shoulder with mobility drills and activation exercises like (you guessed it) serratus punches.
Get a Pro Assessment Early
Even if you’re pain-free but feel “off,” it’s worth getting checked. Most people wait until they’re in pain. Don’t be most people.
Don’t Guess—Let’s Fix It Together at Pyramid Physical Therapy and Pilates
Here’s the deal: serratus punches are powerful. But they only work when applied in the right context, with good form, and supported by a smart recovery plan.
If you’ve been dealing with shoulder pain, scapular instability, or just can’t seem to get strong overhead—don’t settle. Let us help you figure out what’s really going on and build a customized plan that works. At Pyramid Physical Therapy and Pilates, we combine advanced assessment tools, hands-on treatment, and movement-based therapy to get you out of pain and back to feeling strong.
Want to know if serratus punches are the missing link in your recovery? Book your consultation now. We’re here to help you move better, live stronger, and feel pain-free.