Prone Bench Serratus Punch

0.0s / 4.6s

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Serratus Anterior
10%
Pectorals
10%
Mid Trapezius
10%
Trans. Abdominis
15%

Serratus Anterior 10% · Trans. Abdominis 15% — deep, not shown on the figure

Sets

2

Reps

10 each side

Hold

1–2 sec at the bottom

Rest

45 sec

▶ Guided session · 2 × 10 each side

The gravity-flipped serratus punch: lying on your back loads the punch, hanging over a bench loads the slow return — the eccentric the supine version can't give you.