Serratus anterior dumbbell punch

Progression Highlights

Starting Suggestions

Primer Sets15 lbs

Ease back in after 91 days away.

  • • Last session opened with 3 sets.
  • • 33% of Modern Era PR.
Steady Opener17.5 lbs

Match your last starting set to groove technique.

  • • Last top set: 25 lbs × 20 reps.
  • • 39% of Modern Era PR.
Progression Push19.5 lbs

Nudge the load forward while staying crisp.

  • • 43% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 48.8%
Days Since Last Session91
% of Modern Era PR55.6%
Days Since PR116

Recent Workouts

LastOct 11, 2025(91d ago)
17.5→25 lbs
3 sets · 60 reps · 1,250 vol
-1Sep 16, 2025(116d ago)
30→45 lbs
4 sets · 48 reps · 1,800 vol
-2Aug 13, 2025(150d ago)
25→40 lbs
4 sets · 48 reps · 1,560 vol
-3Aug 2, 2025(161d ago)
20→30 lbs
4 sets · 48 reps · 1,230 vol
-4Jun 30, 2025(194d ago)
10→25 lbs
4 sets · 48 reps · 840 vol

PR Progression (Modern Era)

45 lbSep 16, 2025(116d ago)
1 set12 reps540 vol
40 lbAug 13, 2025(150d ago)
1 set12 reps480 vol
30 lbAug 2, 2025(161d ago)
1 set12 reps360 vol
25 lbJun 30, 2025(194d ago)
1 set12 reps300 vol

Rep Range Records

1RM63 lbs · 12 repsSep 16, 2025 (116d ago)(from 45 lbs)
3RM—
5RM—
8RM—
10RM—
12RM45 lbs · 12 repsSep 16, 2025 (116d ago)

Frequently Paired

  1. 1.
    Pec Bounce Alternating
    20% of sessions
  2. 2.
    Lying Cable Lateral Raise
    20% of sessions
  3. 3.
    Isolateral DY Row
    20% of sessions
  4. 4.
    Single Leg Seated Calf Extension
    20% of sessions
  5. 5.
    Front Delt Raise on Machine Lateral Raise
    20% of sessions
  6. 6.
    Roman Chair Straight Leg Raise
    60% of sessions
  7. 7.
    Single Arm Cable Lat Pulldown
    20% of sessions
  8. 8.
    Russian Twist
    20% of sessions
  9. 9.
    Machine Lateral Raise
    40% of sessions
  10. 10.
    Single Arm Cable Rope Overhead Triceps Extension
    20% of sessions
Action: Try 27.5 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)45 lbsT9-162025-09-16
(365 days)45 lbsT9-162025-09-16
(Modern Era)45 lbsT9-162025-09-16
Exercise Type
Strength - Weight (lbs), Reps
Primary
Serratus
Secondary
Shoulders
Equipment
Dumbbell
Avg. Weight Lifted
26.5
Avg. Improvement
1.84
Highest Weight (Modern Era)
45 lbs 2025-09-16
Latest Weight
25 lbs 2025-10-11
Lowest Weight
10 lbs 2025-06-30
Days
5
Sets
19
Gap
20
Highest Volume (Modern Era)
540 2025-09-16
Reps avg. improvement
0.42

Workout History

S10-113 sets
17.5 lb
20
20 lb
20
25 lb
20
PR: 45 (116 days ago) [56%]
T9-164 sets
30 lb
12
35 lb
12
40 lb
12
🏆AT45 lb
12
PR: 45 (116 days ago) [100%]
W8-134 sets
25 lb
12
30 lb
12
🏆AT35 lb
12
🏆AT40 lb
12
PR: 45 (116 days ago) [89%]
S8-24 sets
20 lb
12
25 lb
12
🏆AT27.5 lb
12
🏆AT30 lb
12
PR: 45 (116 days ago) [67%]
M6-304 sets
🏆AT10 lb
12
🏆AT15 lb
12
🏆AT20 lb
12
🏆AT25 lb
12
PR: 45 (116 days ago) [56%]