Boxing: Rhythmic Pushes for Serratus and Triceps (No Snapping)

The serratus anterior is a muscle that wraps around the side of your ribs and attaches to your shoulder blade. When you push or reach forward, it keeps the blade close to the ribs so the arm can work well.

The triceps sit at the back of the upper arm. They straighten the elbow.

"Snapping" means driving the elbow hard to full straight at the end of each push. That jolt can be unpleasant for a sensitive shoulder. Many clinicians suggest a smooth, controlled pattern instead.

• Blade-stability work helps. A 2025 review found that scapular stabilization exercise improved pain and function in rotator cuff-related shoulder pain [R03]. Soft pushing is not that exact exercise, but the serratus is one of the muscles involved.
• Progressive resistance probably helps. Resisted exercise that gets a little harder over the weeks probably helps shoulder pain. Gentle movement with no load probably does not [R01].

1. Start seated. Sit in an armchair with your back supported and feet flat. Bring both fists up to chest height, elbows bent.
2. Push one fist forward softly. Let it travel a short distance with a slight twist of the forearm. Stop before the elbow locks straight.
3. Return and switch. Bring that hand back to chest height, then push with the other hand. Keep the pace relaxed, like a light rope skip rather than a punch.
4. Keep the blade moving. As you push, let the shoulder blade glide gently forward. As you return, let it settle back.
5. Stop if something is wrong. Pause for sharp pain, catching, or sudden weakness.