SEQD EXERCISE GUIDE
How to do the
Cable Serratus Punch.
Cable Serratus Punch is a strength-training movement for serratus anterior and scapular protractors.
MUSCLESSerratus anterior and scapular protractors
EQUIPMENTCable station and single handle
TRACKSets · reps · load
LEARN → LOG → PROGRESS
FORMRepeatable
LOGRecord it
NEXT TIMECompare it
HOW TO
Cable Serratus Punch technique.
Use a load and range you can control consistently.
- Set a cable around chest height and stand in a stable staggered stance.
- Hold the handle with the arm mostly straight and shoulder relaxed.
- Reach the arm forward by allowing the shoulder blade to glide around the ribcage.
- Pause at full comfortable protraction without twisting the torso.
- Return slowly until the shoulder blade comes back to neutral.
WATCH THE MOVEMENT
See it in motion.
A short SEQD demonstration to pair with the technique cues above.
MUSCLES WORKED
Serratus anterior and scapular protractors.
Muscle contribution changes with setup, range, load and individual technique.
COMMON MISTAKES
Keep the rep consistent.
- Turning the movement into a chest press
- Rotating the torso instead of moving the shoulder blade
- Shrugging toward the ear
- Using too much load to feel the scapular motion
PROGRESSION
Make the next session comparable.
Keep your setup and range similar, log your working sets, reps and load, then use the previous session as your reference.
See SEQD progressive overload tracking →ALTERNATIVES
Other options.
- Push-Up Plus
- Wall Slide
- Landmine Press
Don’t just learn it. Track it.
SEQD keeps your previous performance ready for the next workout.
General exercise education, not individual medical advice. Stop if an exercise causes pain.