Serratus Punch

So führst du sie aus

1. 1Preparation and positioning. Set the seat or pulley, secure the attachment, and choose a load that permits the intended shoulder/scapular path without trunk movement. Keep clear of the cable and weight stack.
2. 2Starting position. Begin with the arm forward and scapula controlled against the ribcage.
3. 3Concentric phase. Reach the arm forward by allowing controlled scapular protraction without rotating or flexing the trunk.
4. 4End position. Stop at the highest or farthest controlled position before the shoulder rolls, scapula loses control, elbow path changes, or the trunk compensates.
5. 5Eccentric phase. Return slowly to the same start marker while preserving the prescribed elbow angle and keeping the stack controlled.
6. 6Breathing and bracing. Exhale through the working phase and inhale on the return; keep the neck and trunk relaxed but stable.
7. 7Valid rep. A rep follows the same arm/scapular path and range with no shrug, trunk lean, momentum, cable collision, or uncontrolled stack contact.

Häufige Fehler

• Moving the trunk instead of the target joint

  Korrektur: Reduce the load and keep the torso and prescribed upper-arm position fixed.

• Changing the elbow angle

  Korrektur: Set a small, consistent bend—or the defined flexion angle—and preserve it through the rep.

• Shrugging to gain range

  Korrektur: Keep the neck long and stop where the shoulder/scapular path remains controlled.

• Dropping the eccentric

  Korrektur: Return to the same start marker slowly without letting the stack or weight take over.

Sicherheit

• Aktuelle Schultersymptome erfordern einen individuell verträglichen Armweg und Bewegungsumfang; erzwing keinen pauschalen Ellbogenwinkel und keine Endposition gegen den Schmerz.
• Stell die Maschine auf die Person ein, prüf Steckbolzen bzw. Aufsatz und die Sicherheitsstopps, und halt Hände, Kleidung und andere Personen von Hebel, Kabel und Gewicht fern.

Progressionen & Alternativen

• RegressionSupine Serratus Punch— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Cable Serratus Punch.
• ProgressionPush-up Plus— Increase load, range, instability, or skill demand after Cable Serratus Punch is repeatable through the planned volume with reserve and no technique drift.
• AlternativeLiegestütz an Ringen— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Cable Serratus Punch is impractical or poorly tolerated.