Incline barbell shoulder raise (scapular protraction)

Serratus anterior

• Target muscles: chest, shoulders, back
• Equipment: barbell
• Level: intermediate

How to do it

1. Lie on an incline bench with your feet on the floor, back pressed into the pad.
2. Grip the bar overhand slightly wider than shoulder-width and extend your arms straight above you.
3. Without bending your elbows, push the bar up using your shoulders, lifting your shoulder blades off the bench.
4. Hold at the top, pushing your shoulders forward as far as possible.
5. Smoothly lower your shoulders back down, drawing your shoulder blades to the bench, keeping your arms straight.
6. Repeat for the desired number of reps.

Swap it for

• Incline bench dumbbell shoulder raise (scapular protraction)
• Incline Bench Shoulder Protraction in Smith Machine