Resistance Band Sitting Serratus Push On A Chair
Resistance Band Sitting Serratus Push On A Chair Exercise Description
The Resistance Band Sitting Serratus Push on a Chair trains the serratus anterior by emphasizing controlled scapular protraction while your torso stays stable. You’ll sit tall and “reach” forward with straight elbows so the shoulder blades glide around the rib cage without rounding the spine. This isolates the scapulothoracic motion rather than turning it into a chest press, improving precise control during reach and press patterns. Primary emphasis is on the serratus anterior; the pectoral muscles and intercostals contribute to stabilizing the anterior chest wall as the band resists the reach. Expect a small, smooth range with focus on keeping the neck long, ribs stacked over the pelvis, and the scapulae moving freely on the thorax. It’s a simple setup that reinforces good shoulder mechanics in a seated, low-body-demand position.
- Muscle Groups: Chest
- Target Muscles: Serratus Anterior
- Assisting Muscles: Pectoralis Minor
- Stabilizing Muscles: Intercostals, Multifidus, Pectoralis Major - Sternal Head, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Side
- Body Symmetry: Bilateral
- Equipment: Chair, Resistance Band
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Scapular Protractors, Scapular Upward Rotators
- Joint Involvement: Single-joint
- Muscle Location: Rib Cage Muscle
- Movement Direction: Horizontal
- Muscle Position: Lateral
- Gender: Female
How To Do The Resistance Band Sitting Serratus Push On A Chair Exercise
‘- Sit near the front of a sturdy chair, feet flat, knees about 90°, spine neutral, ribs stacked over pelvis.
– Loop a light–moderate band around your upper back (below the shoulder blades) and hold an end in each hand.
– Raise your arms to shoulder height, straight elbows, hands shoulder-width, wrists neutral, palms facing each other.
– Set your shoulders gently: collarbones wide, neck long; let the shoulder blades rest flush (not pinched).
– Without bending the elbows, exhale and “reach” the hands forward a few inches by protracting the shoulder blades around the rib cage.
– Pause briefly while keeping the chest quiet (no rib flare) and avoiding any shrugging.
– Inhale and allow the shoulder blades to return to neutral under control—do not pinch them hard.
– Keep the motion small and smooth; torso still, chin tucked lightly, and band tension even.
– Adjust resistance by choking up or down on the band ends; inspect the band for wear before use.
Resistance Band Sitting Serratus Push On A Chair Tips
‘- Sit near the front of the chair with feet flat, knees about 90°, and keep your ribs stacked over your pelvis.
– Maintain a neutral spine and tall posture so your torso stays still while the shoulder blades move.
– Loop the band around your upper back below the shoulder blades and hold the ends with a light–moderate tension.
– Raise your arms to shoulder height with straight elbows, hands shoulder-width, wrists neutral, and palms facing each other.
– Set your shoulders gently with collarbones wide, neck long, and shoulder blades resting flush rather than pinched.
– As you exhale, “reach” your hands forward a few inches by protracting the shoulder blades around the rib cage without rounding the spine.
– Keep the chest quiet during the reach, avoiding rib flare and any shrugging.
– Inhale to let the shoulder blades return to a neutral position under control instead of pinching them hard.
– Use a small, smooth range of motion with a lightly tucked chin and even band tension throughout.
– Adjust resistance by choking up or down on the band ends, and inspect the band for wear before use.
Resistance Band Sitting Serratus Push On A Chair Beginner Introduction
The Resistance Band Sitting Serratus Push on a Chair is a simple seated band exercise that highlights how the shoulder blades move over the rib cage. With the band wrapped around the upper back and the arms held at roughly shoulder level, tension builds as the hands glide slightly forward and back. The movement stays small and deliberate, with the elbows straight, so the work centers on the rib cage muscle that drives a forward “reach,” rather than turning into a big chest press.
Because the spine stays tall and quiet, this drill emphasizes steady posture through the chest, core, and neck while the shoulder blades slide smoothly along the back. The chest and rib muscles help brace the front of the body as the band resists the forward motion. This seated, low-demand position keeps the lower body relaxed, allowing attention to go into clean, controlled shoulder mechanics and a clear sense of how the shoulder blades contribute to reaching and pressing movements.