Dumbbell Scapular Press

oec:dumbbell-scapular-press

A supine isolation exercise that strengthens the serratus anterior by protracting the shoulder blades against dumbbell resistance with locked elbows.

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Also called: Trap Press, Dumbbell Serratus Punch, Serratus Punch, Lying Scapular Press, Dumbbell Scapular Punch

How to do it

Lie flat on your back on a flat bench or mat with your feet firmly planted on the floor.
Hold a dumbbell in each hand and press them directly over your chest until your arms are fully extended.
Keep your wrists stacked over your shoulders with palms facing each other or facing slightly downward.

Keeping your elbows fully locked, push the dumbbells directly toward the ceiling by protracting your shoulder blades off the bench.
Hold the peak contraction briefly at the top while feeling the muscles along the sides of your rib cage engage.
Lower the dumbbells in a controlled manner by retracting your shoulder blades back into the bench, keeping the arms straight throughout.

Exhale as you push your shoulder blades forward toward the ceiling, and inhale as you lower your shoulders back to the bench.

Bending the elbows during the movement, turning it into a press.: Keep your arms completely straight throughout the entire set so movement occurs only at the shoulder blades.
Shrugging the shoulders upward toward the ears.: Keep your shoulders depressed away from your ears and focus on driving the shoulder blades forward around the ribs.

Use light to moderate weights to maintain strict control and avoid shoulder strain.
Do not allow the dumbbells to drift backwards over your face.

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