Lying Punches
Lying Punches Exercise Description
Lying Punches are a bodyweight, floor-based “reach” that trains scapular protraction with the shoulders flexed to about 90 degrees. The primary mover is the serratus anterior, with assistance from the pectoralis major and anterior deltoid as the arms stay extended. This drill reinforces solid shoulder-blade mechanics for pressing by teaching you to move the scapula over a stable ribcage while maintaining a neutral spine. Because the load is low and the range is controlled, it’s a useful way to build awareness of shoulder position and to groove smooth, upward “punching” action without elbow bending. Expect a small motion focused on reaching the shoulder blades forward and then gently returning them to the floor without arching the back or shrugging.
- Muscle Groups: Chest
- Target Muscles: Serratus Anterior
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Clavicular Head
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Scapular Protractors, Scapular Upward Rotators
- Joint Involvement: Single-joint
- Muscle Location: Rib Cage Muscle
- Movement Direction: Vertical
- Muscle Position: Lateral
- Gender: Male
How To Do The Lying Punches Exercise
‘- Lie on your back with knees bent, feet flat, head and ribcage resting on the floor.
– Set a neutral spine; lightly brace your midsection so the ribs don’t flare.
– Raise both arms straight up so wrists are over shoulders; palms face each other; elbows extended but not jammed.
– Keep neck relaxed and shoulders away from the ears.
– “Punch” the ceiling by reaching your shoulder blades forward (scapular protraction); think knuckles up, elbows stay straight.
– Pause briefly at the top without shrugging, then draw the shoulder blades back to the floor (gentle retraction).
– Move in a smooth, controlled arc; the motion comes from the scapula, not the elbow.
– Breathe: exhale as you reach, inhale as you return.
– Maintain wrist neutrality (avoid bending at the wrists) and keep both arms vertical.
– Optional: alternate punches—one arm reaches while the other stays stacked over the shoulder—without letting the torso rotate.
Lying Punches Tips
‘- Lightly brace your midsection so your ribs don’t flare off the floor.
– Keep your neck relaxed and your shoulders away from your ears throughout.
– Reach your knuckles straight up to the ceiling while keeping your elbows extended but not jammed.
– Focus on the shoulder blades sliding forward and back; avoid bending at the elbows.
– Pause briefly at the top of the reach without shrugging.
– Move in a smooth, controlled arc rather than jerking or bouncing.
– Exhale as you “punch” up, and inhale as you return your shoulder blades to the floor.
– Maintain neutral wrists (no bending) and keep your arms stacked vertically over your shoulders.
– If alternating punches, keep your torso from rotating as one arm reaches and the other stays stacked.
Lying Punches Beginner Introduction
Lying Punches offer a simple bodyweight, floor-based reaching drill that highlights how the shoulder blades glide along the rib cage while the arms stay nearly straight. Performed on the back with the arms pointed toward the ceiling, the movement centers on a small, controlled glide of the shoulders forward and back, rather than bending at the elbows. This pattern especially engages the muscles along the side of the rib cage, with help from the chest and front of the shoulders, while the spine rests in a comfortable, mid-range position.
Because the motion is short and the load is light, this exercise suits practice of shoulder alignment and rhythm without heavy strain. Attention goes to smoothing out that “punching” reach toward the ceiling and the gentle return, all while the head, ribs, and hips stay quiet on the floor. An alternating version, where one arm reaches while the other remains stacked over the shoulder, can further highlight how the torso remains steady as the shoulder blades glide.