Push Day: Scapular Protraction


We already talked about Scapular Retraction, now it’s time to talk about Scapular Protraction! If you have poor shoulder mobility & suffer from Scapular Winging, this post is for you!

The muscle we will be talking about in this WOG post is the Serratus Anterior.

Image result for serratus anterior

This muscle originates on your ribs, wraps around the side of your body & attaches to the medial border of your scapula. This muscle Protracts the shoulder & is very important in movements such as the bench press or throwing a punch. It’s very important for shoulder mobility & shoulder health. Along with the Rhomboids, the Serratus Anterior helps prevent “Scapular Winging.” It’s important to keep these muscles strong to prevent this from happening!

In this video that I posted on my Instagram, I go over the basics of the Serratus Anterior & what you can do in the weight room to help strengthen this muscle! So follow along & get ready to learn (:

Let’s apply this knowledge to the workout!


Resistance Band (RB) Reverse Flies: 10
RB Adductions: 10
RB Serratus Punches: 15 each arm. Video Below

RB Internal/External Shoulder Rotations: 15 each
Push-ups: 10


Exercise #1

Dips: 3×8-10
60s rest

The style of dips I’m doing is unique. Take a look at these videos.

Exercise #2

Rotational DB Bench: 3×8-10
60s rest

The tempo we’re shooting for here is 4 seconds on the negative, 4 seconds on the positive. At the top of each movement “punch” so you can target the Serratus at full force. This video will have more explanation to help you out!

Exercise #3

Perfect Push-up: 3×8-10
60s rest

The perfect push-up is a unique gym equipment. They’re two handles that let you rotate your arms throughout the movement. The same idea that was used with the DB Bench will be used here. Except we’re doing a push-up instead of a dumbbell bench. If you do not have this equipment you can perform normal push-ups! Just press your shoulders down at the top of each push-up to target the Serratus muscle.

Exercise #4

Straight Bar Triceps Pushdown: 3 dropsets
30-60s rest

Time to burn those triceps out! Every rep, squeeze your triceps at the bottom of each rep & slowly lower the weight back to the starting position. Shoot for 8-10 reps with each weight.

Exercise #5

Seated Overhead EZ Bar Triceps Extensions: 3×10-12
30-60s rest

You can use a narrow grip, wide grip, shoulder width, whatever grip that feels comfortable for you! It’s important is to keep your elbows tight to target your triceps rather than your shoulders.


5-10 minute stretch


I hope you learned from this post! The takeaway here is the importance of shoulder health. If you have shoulder issues, take the steps to improve your shoulder health. If this helped you out, please leave a like and a comment letting me know. I’d love to hear from you! (:






Consult a doctor before performing any of these exercises explained above. Physical activity is good for the body, but does raise the risk of serious health effects especially in those with CVD & other health relative issues that raise this risk.



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