CEILING PUNCH

If your shoulder blades look like chicken wings sticking out from your back, then this exercise is for you. Scapulas wing out when the muscle attached to the underside is weak. This weak musculature could lead to poor posture and shoulder injuries.You'll be using the muscles (serratus and subscapularis) that hold your scapula down on your ribcage wall.

1. Lie flat on the back on a bench.
2. Squeeze the shoulder blades back and bring one arm up to shoulder level.
3. Keep the arm straight and elbow locked while you protract the shoulder to "punch the ceiling."
4. Retract the shoulder to the start position.
5. Repeat with the opposite arm.
6. After you can do 2 to 3 sets of 8 reps with each arm, add a dumbbell.