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Supine Scapular Punch

Draftstrength90%beginner⬤ strong evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
supine holding a light dumbbell, arm pointed toward the ceiling with the elbow locked and shoulder blade resting on the table
End
arm punched upward as the scapula protracts 2–3 inches off the table, elbow still locked
Range of Motion
scapular protraction of ~2–3 inches (isolated scapulothoracic motion) with the elbow held in extension

How to Perform

Supine holding a light dumbbell, arm pointing toward ceiling with elbow locked. Punch toward ceiling by protracting scapula 2–3 inches off the table.

Watch on YouTube↗

Opens a YouTube search for “Supine Scapular Punch”

Equipment:dumbbell
Starting position: supine

Coaching Cues

  1. 1

    Long arm, locked elbow — serratus does the punch

    (verbal)
  2. 2

    Reach the dumbbell toward the ceiling above the chest

    (verbal)
  3. 3

    Lift the shoulder blade two fingers off the floor

    (verbal)
  4. 4

    Hand under the scapula feels it slide forward

    (tactile)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×10–15 daily (early rehabilitation). 1–5 lb.

EMG Activation Data

Serratus anterior 28.9–44.3% MVIC; upper trap <6%; UT:SA ratio 0.09–0.18 [Intelangelo 2022].

Muscles Involved (6)

Primary Movers

Serratus Anterior— 28.9–44.3% MVIC

Stabilizers

Upper Trapezius— <6% MVIC — excellent UT:SA ratio 0.09–0.18
Infraspinatus— <10% MVIC
Pectoralis Major— Minimal

Lengthened / Stretched

Rhomboid Major— AUDIT: Scapular protraction (the punch) lengthens the retractor rhomboid major.
Middle Trapezius— AUDIT: Scapular protraction lengthens the retractor middle trapezius.

Easier Variations ↓

1

Unweighted Punch

No dumbbell, focus on motion quality.

Harder Variations ↑

1

3–5 lb Punch

Add light load as tolerated.

2

Standing Cable Punch

Progress to upright cable punch.

Target Movements (2)

Scapular ProtractionScapulothoracic Articulation
Scapular Upward RotationScapulothoracic Articulation

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Reaching OverheadSustained Overhead Work

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Subacromial Shoulder PainrehabShoulder Injury PreventionpreventionRotator Cuff TendinopathyrehabImprove Overhead Pressingperformance