Chair Resistance-Band Seated Serratu Push

1. Starting Position:

   • Sit on a sturdy chair with your feet flat on the floor, hip-width apart.

   • Ensure your back is straight and your shoulders are relaxed.

2. Setup the Band:

   • Take a resistance band and loop it around the bottom of your chair or secure it under your feet to anchor it.

   • Hold one end of the band in your right hand and raise your arm to shoulder height, keeping your elbow slightly bent.

3. Movement:

   • Exhale and press your right hand upward, extending your arm fully until your arm is straight and the band is stretched above your head.

   • Focus on using your shoulder and serratus muscles (the muscles along your ribs) to drive the movement.

   • Hold this position for a brief moment at the top of the movement.

4. Lowering Phase:

   • Inhale and slowly lower your arm back to the starting position, maintaining control as you allow the band to return to its resting state.

5. Repetitions:

   • Perform 8-12 repetitions on the right side, then switch the band to your left hand and repeat the exercise.

6. Form Tips:

   • Keep your core engaged throughout the exercise to maintain stability.

   • Avoid leaning or arching your back; keep your spine neutral.

   • Ensure that the band is not too tight at the beginning so you can maintain proper form throughout the exercise.

7. Cool Down:

   • After completing your sets, gently stretch your arms and shoulders to cool down.

Remember to start with a light resistance band if you are a beginner and gradually increase the tension as you become more comfortable with the movement.