Pulley Serratus press exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pulley Serratus press )

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Name of exercise  Resist shld protract uni stand w/pulley
Other names of exercise Pulley Serratus press
Description of exercise The Pulley Serratus press exercise is a strength training exercise that targets the serratus anterior muscle, which is located on the sides of the chest and helps stabilize the shoulder blades. To perform this exercise, you will need a pulley machine and a bench. Start by sitting on the bench with your feet planted firmly on the ground and holding onto the pulley handles with your arms bent at a 90-degree angle. Then, push the handles forward until your arms are fully extended and your shoulder blades are protracted. Hold this position for a few seconds before slowly returning to the starting position. This exercise can help improve shoulder stability and overall upper body strength.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Attach pulley to secure object at shoulder height.
  • Face away, grasp handle in hand with elbow straight, arm in front, as shown.
  • Push arm forward.
  • Return to start position.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise __
    Type of Action Retraction, Elevation, Depression

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased upper body strength
  • Improved shoulder stability
  • Enhanced core activation
  • Greater muscular endurance
  • Targeted activation of the serratus anterior muscles
  • Improved posture
  • Reduced risk of shoulder injuries
  • Increased range of motion in the shoulders
  • Improved overall shoulder function
  • Can be modified for different fitness levels

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Pulley Serratus press exercise should be avoided if you have any shoulder or rotator cuff injuries or pain. This exercise puts a lot of strain and stress on the shoulder joint, which can worsen existing injuries or cause new ones. It is also not recommended for individuals who have limited range of motion in their shoulders or have recently undergone shoulder surgery. If you experience any discomfort or pain during the exercise, it is important to stop immediately and consult with a medical professional. It is always best to consult with a doctor or physical therapist before starting any new exercise routine, especially if you have a history of shoulder injuries.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Start with a light weight and gradually increase as you become more comfortable
  • Keep your core engaged throughout the exercise
  • Avoid jerky movements
  • Keep your shoulders relaxed and down
  • Avoid arching your back
  • Do not lock your elbows
  • Breathe properly during the exercise
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement syndrome
  • Scapular winging
  • Thoracic outlet syndrome

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    Frequently asked questions

     

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