Shoulder stability is at the heart of several functional movements, and the serratus anterior is essential for shoulder stability. This muscle doesn’t often get the attention it deserves, but it provides a greater service than most people realize. From protraction to upward rotation, the serratus anterior ensures your shoulders operate as they should.
Training this muscle brings a wide range of benefits, from fixing your posture to increasing your range of motion. Our guide will delve into the serratus anterior in detail, and we’ll share six exercises to help build the serratus anterior for improved shoulder stability.
What Is the Serratus Anterior?
The serratus anterior is a large, flat muscle just below the armpit on either side of the ribs. Also known as the “boxer’s muscle,” the serratus anterior is essential to the protraction of the scapula. While this muscle is typically more defined in boxers, a strong serratus anterior is useful for all gym-goers.
The serratus anterior originates at the anterior ribs of the chest wall and runs through the gap between the ribs and scapula, where it inserts at the medial border of the scapula. The muscle is composed of 10 fibers in a fan-like shape around the ribs of the thorax. Those fibers are grouped into three sections: the superior, intermediate, and inferior parts.
The superior part, attached to the first two ribs, acts as an anchor point and axis of rotation for the rest of the muscle to protract and rotate upwards. The intermediate part, attached to ribs 3-6, primarily pulls the scapula forward to allow protraction. The inferior part, attached to ribs 7-9 and potentially rib 10, primarily rotates the scapula upward and helps stabilize the shoulder blade.
The Importance of Training Your Serratus Anterior
The serratus anterior assists in shoulder movement and stability. Its main functions include the protraction and upward rotation of the scapula and the anchoring of the scapula to the rib cage. A weak serratus anterior can lead to poor scapular control, a limited range of motion, and an increased risk of shoulder pain or discomfort.
If the serratus anterior is weak, the shoulder blade may not move smoothly along the rib cage during functional arm movements. Faulty shoulder mechanics can increase the risk of injuries, such as shoulder impingements or rotator cuff tears.
Training the serratus anterior can also decrease the risk of winged scapulae, where the shoulder blades protrude due to the muscles holding them flat against the rib cage being weak. A strong serratus anterior stabilizes the shoulder and holds the scapula firmly against the rib cage, creating a stable base for shoulder and arm movements.
What Exercises Work the Serratus Anterior?
There aren’t too many exercises that completely isolate the serratus anterior. However, many exercises rely on the scapula being fixed against the rib cage for stability throughout the exercise. These exercises indirectly work the serratus anterior.
Push-Up Plus
The push-up plus takes a regular push-up and adds an extra bit of movement at the top to really target the serratus anterior. This exercise improves shoulder strength and stability, reducing the risk of injury.
How to Do a Push-Up Plus:
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Get into a plank position and position your hands slightly wider than shoulder-width apart.
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Inhale to engage your core.
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Lower your body by bending your elbows until your chest is nearly touching the floor. Keep your back straight.
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Push yourself back up to the starting position and pause at the top.
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Push away from the floor to lift your upper back until your scapula undergoes protraction. Your shoulders will be slightly rounded.
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Return to the starting position and repeat.
If you’re finding push-ups too difficult, try them on your knees or against a wall. If regular push-ups are too easy, try decline push-ups or adding weight.
Wall Slides
Wall slides improve posture and shoulder mobility. They’re especially useful for rehabilitation if you struggle to get down on the floor or have a limited range of motion in your shoulders.
How to Do Wall Slides:
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Stand about a foot away from a wall.
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Place your forearms against the wall with elbows slightly below shoulder height and palms facing each other.
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Slowly slide your forearms up toward the ceiling as you push your forearms into the wall.
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Slide them back down to the starting position and repeat.
Your back should stay relatively parallel to the wall. If you find your upper or lower back moving toward the wall at the top or bottom of the motion, decrease the range of motion.
Unilateral Band Chest Press
Unilateral band chest presses promote better scapular motion by mimicking the motion of throwing a punch, making them ideal for activating the serratus anterior. Unilateral exercises like this one are also useful in fixing muscular imbalances.
How to Do a Unilateral Banded Chest Press:
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Anchor one end of a resistance band at about chest height to something stable.
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Grab the other end of the band, face away from the anchor, and take a step forward with the opposite leg to get into a boxing stance.
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With your hand at chest height, press forward until your arm is straight and your shoulder blade is fully protracted.
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Slowly return to the starting position and repeat for the desired number of reps.
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Repeat with the other arm.
Alternatively, this exercise can be performed on a cable machine, such as the Speedance Gym Monster 2, with the added benefit of increasing resistance as your serratus anterior becomes stronger.
Plank Plus
Planks already work the serratus anterior, but the plank plus variation puts more emphasis on the muscle through added protraction. It causes the serratus anterior to handle more bodyweight rather than your arms and shoulders.
How to Do a Plank Plus:
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Get into plank position with elbows directly below your shoulders and body in a straight line from head to heels.
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Push through your forearms and protract your shoulder blades so they move away from your spine.
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Pause for two seconds.
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Return to the plank position and repeat.
Expect fatigue to kick in quickly with this plank variation as your serratus anterior is taking on most of the stress.
Dynamic Hugs
Dynamic hugs are a simple exercise that focuses on one of the serratus anterior’s major functions: protraction.
How to Do Dynamic Hugs:
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Wrap a resistance band around your upper back and hold one end in each of your hands.
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Push against the resistance to bring your arms forward and in as if you were hugging someone. Focus on protracting your shoulder blades and wrapping them around the rib cage.
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Slowly return to the starting position and repeat.
Avoid using your chest to push the bands forward. The majority of the motion should be coming from your shoulder blades.
Dumbbell Pullover
The dumbbell pullover works the serratus anterior while also engaging the chest, back, triceps, and core. This exercise also allows for easy progression since it uses free weights.
How to Do a Dumbbell Pullover:
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Hold a dumbbell of manageable weight in both hands and lie down on a flat bench with feet planted on the floor.
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Lift the dumbbell above your chest with arms extended.
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Slowly lower the dumbbell behind your head with a slight bend in the arms and core engaged. You should feel a stretch in your chest and lats.
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Bring the dumbbell back to the starting position and repeat.
Focus on protracting the scapulae fully when you lift the weight above your chest.
The Benefits of Serratus Anterior Exercises
Improved Pushing Performance
The serratus anterior assists in push movements as it’s largely responsible for the scapula’s ability to protract. A strong serratus anterior can lead to improved pushing force and a more efficient pushing technique.
Improved Shoulder Stability
The serratus anterior is essential to shoulder stability and holding the scapula firmly against the rib cage. Exercising the muscle prevents winged scapulae and promotes efficient movement.
Improved Overhead Mobility
Lifting your arms overhead is a common functional movement, inside and outside the gym. Strengthening your serratus anterior improves the upward rotation of the scapula and provides greater shoulder stability for safer overhead movements.
Improved Core Stability
The serratus anterior works in conjunction with other muscles, such as the obliques, to enhance core stability through torso rotation. It anchors the scapula to the rib cage, providing a solid base for the rest of the core.
Improved Posture
A weak serratus anterior can lead to poor scapular positioning and winging. Strengthening the muscle can hold the scapula firmly against the rib cage, improving scapular alignment and posture, which can then lead to reduced neck and shoulder discomfort.
Reduced Injury Risk
The serratus anterior is responsible for ensuring the scapula moves smoothly against the rib cage. A weak serratus anterior can lead to faulty mechanics, which can cause shoulder impingements, rotator cuff tears, and other injuries.
Aesthetics
Beyond its functional benefits, training the serratus anterior can give you the shredded look right below the armpits that many boxers have. A well-defined serratus anterior, however, also relies on having low body fat.
Common Serratus Anterior Exercise Mistakes To Avoid
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Primarily using the shoulders or arms to perform these exercises removes their effectiveness at strengthening the serratus anterior. While you may feel your chest or shoulders engaging, you should focus on your scapula moving and protracting.
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Shrugging the shoulders during overhead exercises is a natural thing to do, but it takes the attention away from the scapula. Instead of raising your shoulders, focus on pushing the scapula around the rib cage to achieve elevation.
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Neglecting the scapula’s full range of motion will delay results. Allow the complete protraction and retraction of the scapula to engage and strengthen the serratus anterior fully.
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Rushing through these exercises can compromise their effectiveness. These exercises should be performed in a slow, controlled manner to ensure the serratus anterior is engaged fully. Rushing through the motions can allow other muscles to compensate.
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Failing to address muscle imbalances can negatively impact your shoulder mechanics. One side may engage the serratus anterior more effectively than the other, which can lead to asymmetric scapular movement. Utilize unilateral exercises to address these muscle imbalances.
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Skimping on the retraction step of exercises can hinder the effectiveness of the protraction step. For applicable exercises, ensure you fully retract the shoulder blade and reset before protracting it again to go through the entire range of motion.
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Rounding the spine to achieve protraction rather than engaging the serratus anterior doesn’t isolate scapular movement completely. Keep your back straight and focus on protracting the scapula without too much spinal movement.
Frequently Asked Questions
What Are the Symptoms of a Weak Serratus Anterior?
A weak serratus anterior typically means the scapula is not firmly held against the rib cage. The most visible sign of this is scapular winging, where the shoulder blades stick out instead of sitting flush against the rib cage. Other symptoms include discomfort when lifting the arm overhead, shoulder instability during pushing motions, and poor posture.
Does Bench Press Build Serratus Anterior?
The bench press primarily engages the chest, shoulders, and triceps, with secondary muscles, such as the serratus anterior, playing a role in stabilization. While the bench press utilizes the serratus anterior, it does not engage the muscle enough to build it reliably.
Do Pull-Ups Train the Serratus Anterior?
Pull-ups primarily engage the lats and biceps, with the serratus anterior playing a minor role in stabilizing the scapula and assisting in upward rotation. The scapula is not the primary mover during your typical pull-up, so this exercise is not efficient at maximizing serratus anterior growth.
Stronger Serratus Activation Improves Stability, Mobility, and Shoulder Health
Training the serratus anterior is essential for shoulder stability. Whether you want to fix scapular winging or generate more punching power, training the serratus anterior can improve your scapula’s ability to protract and stability against the rib cage. Implementing a workout regimen that engages the muscles can improve pushing power and overhead mobility.
Complete all your favorite exercises and build your serratus anterior with the Speediance Gym Monster 2. Whatever exercise you’re performing, this all-in-one system helps you strengthen the serratus anterior safely and effectively, enhancing both athletic performance and shoulder health.
