Alright team, let’s talk about a muscle that’s absolutely crucial for shoulder health, strength, and that sculpted look on the side of your ribcage – the serratus anterior. For years, I focused on the usual suspects – pecs, delts, lats – until nagging shoulder stiffness and a client struggling with push-up form made me dig deeper. That’s when the serratus became my obsession. To effectively target the serratus anterior, exercises like push-up plus, serratus punch, and wall slides are non-negotiable. Trust me, getting this muscle firing properly is a shoulder health hack everyone needs.
1. What Is The Serratus Anterior?
- Superior: This top part (from ribs 1-2) helps lift your shoulder blade slightly (upward rotation) and anchors it when you lift your arm overhead. Ever feel unstable reaching for that top shelf? Weak superior fibers could be part of the puzzle.
- Middle: The meaty middle section (ribs 2-3) is the powerhouse for pure scapular protraction – sliding your shoulder blade forward around your ribcage, like when you throw a punch or reach far forward.
- Inferior: The lower and largest portion (ribs 4-9) is the MVP for upward rotation and depression of the scapula. It’s essential for smooth, full overhead movements and preventing that dreaded “winging” where the inner border of your shoulder blade sticks out.
2. Serratus Anterior Muscle Exercises
- Push-Up Plus
- Start in a plank (knees or toes).
- Lower your chest, then push back up.
- The PLUS: At the top, round your upper back toward the ceiling like a “scared cat,” pushing your shoulder blades far apart. Hold 2 seconds. This squeeze is GOLD.
- My tip: If full push-ups are tough, do the “PLUS” from your knees or against a wall.
- Serratus Punch
- Lie on your back, one arm holding a light weight straight up toward the ceiling. Place your other hand on your ribs below your armpit to feel the muscle.
- “Punch” the weight up 2-3 inches without shrugging. Focus purely on sliding your shoulder blade forward and off the floor.
- I start clients with NO weight first – mastery before load!
- Wall Slides
- Stand against a wall (back, head, butt, elbows, and hands touching).
- Slowly slide arms up, pressing elbows/hands hard into the wall. Stop if you lose contact.
- Crucial: If you feel this in your neck/traps, you’re shrugging. Drive elbows into the wall to fire the serratus instead.
- Dumbbell Pullover
- Lie perpendicular on a bench, hips slightly dipped. Hold one dumbbell vertically over your chest.
- Lower it slowly behind your head (arms slightly bent), feeling a chest/lat stretch.
- As you pull back up, CRUSH your shoulder blades down and forward into the bench at the top. That final “wrap” is serratus magic.
3. Important Considerations
- Proper Form:Focus on controlled movements and proper technique to maximize serratus anterior activation and prevent injury.
- Progression:As you get stronger, you can increase the difficulty of these exercises by adding weight or resistance.
- Consult Professionals:If you have any shoulder pain or injuries, consult with a physical therapist or doctor before starting any new exercise program.
- Listen to Your Body:Pay attention to how your body feels and don’t push yourself too hard, especially when starting.
Mastering your serratus anterior isn’t just about aesthetics. It’s about building resilient, powerful shoulders that move freely and pain-free. It’s about having a stable base for heavy presses and pulls. It fixes winging, improves posture, and can be that missing link you’ve been searching for. Start incorporating these focused exercises – push-up plus, serratus punch, wall slides, dumbbell pullover – with laser focus on form and that scapular protraction. Now get out there and get those serratus firing!
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.