Exercises for Strengthening the Serratus Anterior
I never paid much attention to my serratus anterior muscle.. until I didn’t have the stability in my handstand practice. Not only was I unstable in the pose, I suffered from chronic neck and shoulder pain. My teacher at the time, pointed it out and I have been diligently working to strengthen it ever since! Since that time, I have noticed building up the serratus muscle has helped my overall shoulder, arm, back and chest strength. The serratus anterior muscle has also relieved my overuse injury of the shoulders. I learned to use the serratus and other helper muscles so my shoulders felt less burdened. Chronic neck and shoulder fatigue became a thing of the past.
The serratus anterior muscle is primarily responsible for stabilizing the scapula (shoulder blade) against the ribcage and plays a crucial role in various arm movements. Its functions include:
Scapular Protraction: The serratus anterior helps pull the scapula forward and around the ribcage, which is essential for movements like reaching forward or pushing objects away from the body.
Scapular Upward Rotation: It assists in the upward rotation of the scapula during overhead arm movements like lifting your arm to reach overhead or throwing a ball.
Scapular Winged Position Prevention: The muscle prevents the scapula from "winging" away from the ribcage, which can happen in certain shoulder injuries or weakness.
Overall, the serratus anterior contributes to the stability and proper function of the shoulder girdle and is often referred to as the "boxer's muscle" due to its importance in punching and pushing motions.
These exercises collectively stimulate the serratus anterior muscle from different angles and movement patterns, aiding in its overall development and functionality. Always start with proper form and gradually increase intensity as you progress.
For great results in building the serratus anterior muscle, try the following:
Push-Ups and Variations: These engage the serratus anterior during the protraction (forward movement) of the shoulder blades, promoting muscle activation and strength development.
Dumbbell Punches: Mimicking a punching motion activates the serratus anterior while also engaging the muscles around the shoulders and chest.
Overhead Presses: The upward movement in overhead presses requires the serratus anterior to stabilize the shoulder blades, contributing to improved shoulder stability and muscle engagement.
Incline Bench Exercises: Working on an incline bench increases the demand on the serratus anterior as it helps lift the arms upwards against gravity.
Cable Punches: Similar to dumbbell punches, cable punches provide resistance throughout the motion, targeting the serratus anterior effectively.
Wall Slides: Stand against a wall with your back, head, and hips touching the wall. Keep your arms against the wall at shoulder level, and slowly slide them up overhead while maintaining contact with the wall. This exercise helps activate the serratus anterior and improve scapular upward rotation.
Protraction-Retraction on All Fours: Get on all fours with your hands directly under your shoulders and your knees under your hips. Gently protract your shoulder blades by pushing your upper back towards the ceiling, then retract them by bringing your shoulder blades together. This movement helps engage the serratus anterior and improve scapular mobility.
Dumbbell Pullovers: Lie on your back on a bench or stable surface, holding a dumbbell with both hands above your chest. Lower the dumbbell behind your head while keeping your arms slightly bent. As you bring the dumbbell back up, focus on using your serratus anterior to initiate the movement and stabilize your scapula.
Remember to start with light weights and focus on proper form to prevent injury and effectively target the serratus anterior muscle.
Written By Susan Walker
