Exercises

12 Serratus Exercises for Healthier Shoulders. Serratus Anterior Exercises at home

The serratus anterior muscle is often neglected in many people’s workouts, but it’s an important muscle for creating a strong and well-rounded upper body.

best serratus exercises

This article will explore the best serratus exercises. With a little practice, you’ll be able to add these exercises to your routine and see great results!

The Serratus

The Serratus

Anterior is a muscle that helps to stabilize and move the shoulder blade. It is located on the side of the ribcage and attaches to the front of the shoulder blade.

The serratus anterior is often referred to as the “boxer’s muscle” because it is responsible for punching motions of the arm.

The Serratus Anterior Anatomy

The Serratus Anterior Anatomy

The serratus anterior originates from the upper eight or nine ribs and inserts into the medial border of the scapula. It is a broad, flat muscle that spans from the ribs to the shoulder blade.

The serratus anterior is innervated by the long thoracic nerve, which arises from the C5-C7 nerve roots in the neck.

3 Functional Components of the Serratus Anterior

3 Functional Components of the Serratus Anterior

The serratus anterior has three main functions:

1. It stabilizes the scapula against the thoracic wall.

2. It elevates the scapula during overhead motions.

3. It assists in protraction of the scapula (pulling it forward).

The first two functions are accomplished by the muscles’ attachments to the ribs and scapula. The third function is accomplished by the muscle’s innervation from the long thoracic nerve.

This muscle is important for all overhead motions of the arm, such as pitching a baseball, reaching for something on a high shelf, or performing a shoulder press with dumbbells or a barbell.

The serratus anterior also helps to stabilize the shoulder blade when the arm is overhead. This is important for activities such as swimming, where the arms are constantly moving overhead.

Why Should You Work On Your Serratus Anterior?

Why Should You Work On Your Serratus Anterior?

There are many reasons to work on your serratus anterior muscle. First, it is an important stabilizer of the shoulder joint.

Second, it helps to prevent injuries to the shoulder joint by keeping the scapula in proper alignment. Third, it is a key muscle for all overhead motions of the arm.

Working on your serratus anterior will help you to improve your performance in any activity that requires overhead arm movement, such as swimming, baseball, tennis, and weightlifting.

The Advantages of Serratus Anterior Training

The Advantages of Serratus Anterior Training

Serratus Anterior training can help to improve the stability and function of the shoulder blade, which can lead to better shoulder health and performance.

Some of the benefits of serratus anterior training include:

1. improved scapular stabilization

2. increased shoulder range of motion

3. improved force transfer from the trunk to the upper extremity

4. reduced risk of shoulder injuries

5. enhanced performance in overhead activities such as throwing, swimming, and weightlifting.

Aesthetics

In addition to the functional benefits of serratus anterior training, many people also train this muscle for aesthetic reasons.

The serratus anterior is responsible for the “wings” that some people develop on their back when they build up this muscle.

Shoulder Mobility Improvements

One of the primary benefits of training the serratus anterior is improved shoulder mobility.

The serratus anterior is responsible for protracting (moving forward) the shoulder blade. This action is important for achieving full range of motion in the shoulder joint.

Shoulder Stability Improvement

In addition to improving shoulder mobility, training the serratus anterior can also help to improve shoulder stability.

The serratus anterior helps to stabilize the scapula (shoulder blade) against the ribcage. This is important for all overhead motions of the arm, such as throwing a ball or swimming.

By improving the stability of the scapula, you can reduce your risk of shoulder injuries and enhance your performance in overhead activities.

Before Training, How to Warm Up Your Serratus Anterior

Before Training, How to Warm Up Your Serratus Anterior

1. Start by doing some light cardio to get your heart rate up and warm your muscles.

2. Next, do someDynamic stretchingto loosen up your shoulders and prepare them for the workout ahead.

3. Finally, perform some activation exercises for the serratus anterior. These exercises will help “wake up” the muscle and prepare it for more strenuous activity.

The Best Serratus Anterior Open Chain Exercises

The Best Serratus Anterior Open Chain Exercises

How to Perform Serratus Anterior Wall Slides Correctly

1. Start by standing with your back against a wall, feet shoulder-width apart.

2. Place your palms flat on the wall at shoulder height.

3. Keeping your palms flat on the wall, slide your arms up overhead until your elbows are fully extended.

4. Slowly return to the starting position, keeping your palms in contact with the wall at all times. Repeat for 8-12 repetitions.

5. Once you have mastered the basic Wall Slide exercise, you can progress to the more challenging Double Arm Wall Slide exercise.

Bear Hug

1. Start by standing tall with your feet shoulder-width apart.

2. Wrap your arms around yourself and hug yourself tightly.

3. Hold this position for 30 seconds, then release and repeat for 3-5 repetitions.

4. You can also perform this exercise with a resistance band wrapped around your chest.

Uppercut is one of the best anterior serratus exercises.

1. Start by holding a light dumbbell in each hand with your palms facing your thighs.

2. keeping your elbows close to your sides, raise the dumbbells up and to the sides until your arms are parallel to the floor.

3. Return to the starting position and repeat for 8-12 repetitions.

4. As you become more comfortable with this exercise, you can increase the weight of the dumbbells.

Scoop of Serratus

1. Start by lying on your back on a mat with your knees bent and feet flat on the floor.

2. Place your palms flat on the floor beside you.

3. Brace your core and press your low back into the mat.

4. From this position, raise your hips off the floor until your thighs and torso are in line with each other.

5. Hold this position for 2 seconds, then slowly lower your hips back to the starting position. Repeat for 8-12 repetitions.

6. As you become more comfortable with this exercise, you can progress to the single-leg Scoop of Serratus exercise.

7. To do this exercise, simply raise one leg off the floor as you raise your hips into the air. Hold for 2 seconds, then lower your hips and leg back to the starting position. Repeat for 8-12 repetitions before switching legs.

The Best Serratus Exercises repetitions before switching

The Best Serratus Exercises repetitions before switching

Rollout Ab

One of the best exercises you can do for your serratus is the rollout.

Advantages of the Rollout Ab

1. It works your serratus, along with the rectus abdominis and obliques.

2. It’s a great exercise for those who have lower back issues, because it doesn’t put any strain on the spine.

3. You can use it as a warm-up exercise or as part of your workout routine.

To do the rollout ab:

1. Start in a push-up position with your feet hip-width apart and your hands on an ab roller or weighted barbell.

2. Keeping your core engaged, roll the bar forward until your arms are straight and you feel a stretch in your chest and shoulders.

3. Reverse the motion, rolling the bar back to the starting position.

4. Do 10-12 repetitions.

Bear Crawl Up High

The bear crawl is a great whole-body exercise that also works the serratus.

Advantages of the Bear Crawl Up High

1. It’s a great upper-body and core workout.

2. It’s suitable for all fitness levels.

3. You can do it anywhere, with no equipment necessary.

To do the bear crawl up high:

1. Start in a standing position with your feet shoulder-width apart and your hands at your sides.

2. Bend down and place your palms on the ground in front of you, then kick your feet back so you’re in a push-up position.

3. Keeping your core engaged, lift your hips and begin crawling forward, moving your opposite hand and foot at the same time.

4. Continue for 10-12 reps.

5. To make it more challenging, lift your knees higher off the ground as you crawl.

Push-Up Scapular

The push-up is a classic exercise that works multiple muscles, including the serratus.

Advantages of the Push-Up Scapular Retraction

1. It’s a great exercise for the chest and arms, as well as the serratus.

2. It can be done with or without equipment.

3. It’s suitable for all fitness levels.

To do the push-up scapular retraction:

1. Start in a plank position with your hands on an elevated surface, such as a bench or countertop.

2. Keeping your core engaged, lower your body down until your chest is a few inches from the surface.

3. As you lower yourself, push your shoulder blades together and down, retracting them.

4. Pause for a moment in the bottom position, then press back up to the starting position.

5. Do 10-12 repetitions.

Band Chest Press Unilateral

Band Chest Press Unilateral

This exercise works the serratus and several other muscles in the chest and arms.

Advantages of the Band Chest Press Unilateral

1. It’s a great exercise for the chest, shoulders, and arms.

2. It can be done with or without equipment.

3. It’s suitable for all fitness levels.

To do the band chest press unilateral:

1. Start in a standing position with your feet shoulder-width apart and your right hand behind your head, holding a resistance band in your left hand.

2. Keeping your core engaged, press the band forward, extending your arm until it’s straight in front of you.

3. Pause for a moment, then return to the starting position.

4. Do 10-12 repetitions, then switch sides and repeat with the other arm.

Pullover with Dumbbells

The pullover is a great exercise for the chest and shoulders, as well as the serratus.

Advantages of the Pullover with Dumbbells

1. It’s a great exercise for the chest and shoulders.

2. It can be done with or without equipment.

3. It’s suitable for all fitness levels.

To do the pullover with dumbbells:

1. Start in a lying position on a bench or mat, holding a dumbbell in each hand.

2. Keeping your core engaged, bring the dumbbells overhead and lower them behind your head, stretching your arms back as far as you can.

3. Pause for a moment, then return to the starting position.

4. Do 10-12 repetitions.

Lateral Raise of the Scapular Plane

The lateral raise is a great exercise for the shoulders and arms, as well as the serratus.

Advantages of the Lateral Raise of the Scapular Plane

1. It’s a great exercise for the shoulders and arms.

2. It can be done with or without equipment.

3. It’s suitable for all fitness levels.

To do the lateral raise of the scapular plane:

1. Start in a standing position with your feet shoulder-width apart and your hands at your sides.

2. Keeping your core engaged, raise your arms out to the side until they’re parallel with the ground.

3. Pause for a moment, then return to the starting position.

4. Do 10-12 repetitions.

Rotational Dumbbell Punches

Rotational Dumbbell Punches

The rotational dumbbell punch is a great exercise for the shoulders and arms, as well as the serratus.

Advantages of the Rotational Dumbbell Punch

1. It’s a great exercise for the shoulders and arms.

2. It can be done with or without equipment.

3. It’s suitable for all fitness levels.

To do the rotational dumbbell punch:

1. Start in a standing position with your feet shoulder-width apart and your hands at your sides, holding a dumbbell in each hand.

2. Keeping your core engaged, raise your right arm up and across your body, punching forward with the dumbbell.

3. Return to the starting position and repeat with the other arm.

4. Do 10-12 repetitions.

Swinging arms clockwise

This is a great exercise for the shoulders and arms, as well as the serratus.

Advantages of Swinging Arms Clockwise

1. It’s a great exercise for the shoulders and arms.

2. It can be done with or without equipment.

3. It’s suitable for all fitness levels.

To do swinging arms clockwise:

1. Start in a standing position with your feet shoulder-width apart and your hands at your sides.

2. Keeping your core engaged, swing your arms around in a clockwise direction.

3. Continue for 30 seconds, then switch directions and swing your arms counterclockwise for 30 seconds.

Pull Rhomboid

The pull rhomboid is a great exercise for the back and shoulders, as well as the serratus.

Advantages of the Pull Rhomboid

1. It’s a great exercise for the back and shoulders.

2. It can be done with or without equipment.

3. It’s suitable for all fitness levels.

To do the pull rhomboid:

1. Start in a standing position with your feet shoulder-width apart and your hands behind your head, holding a resistance band in each hand.

2. Keeping your core engaged, pull your elbows back until your hands are at the level of your lower back.

3. Pause for a moment, then return to the starting position.

4. Do 10-12 repetitions.

Crunches with long arms

Crunches with long arms

The crunch with long arms is a great exercise for the abs and shoulders, as well as the serratus.

Advantages of the Crunch with Long Arms

1. It’s a great exercise for the abs and shoulders.

2. It can be done with or without equipment.

3. It’s suitable for all fitness levels.

To do the crunch with long arms:

1. Start in a lying position on your back on a bench or mat, holding a dumbbell in each hand.

2. Keeping your core engaged, raise your head and shoulders off the ground and extend your arms straight overhead.

3. Return to the starting position and repeat for 10-12 repetitions.

Punch Serratus

The punch serratus is a great exercise for the shoulders and arms, as well as the serratus.

Advantages of the Punch Serratus

1. It’s a great exercise for the shoulders and arms.

2. It can be done with or without equipment.

3. It’s suitable for all fitness levels.

To do the punch serratus:

1. Start in a standing position with your feet shoulder-width apart and your hands at your sides, holding a dumbbell in each hand.

2. Keeping your core engaged, raise your right arm up and across your body, punching forward with the dumbbell.

3. Return to the starting position and repeat with the other arm.

4. Do 10-12 repetitions.

Chest Presses with Bands

Chest Presses with Bands

The chest press with bands is a great exercise for the chest and shoulders, as well as the serratus.

Advantages of the Chest Press with Bands

1. It’s a great exercise for the chest and shoulders.

2. It can be done with or without equipment.

3. It’s suitable for all fitness levels.

To do the chest press with bands:

1. Start in a standing position with your feet shoulder-width apart and your hands behind your head, holding a resistance band in each hand.

2. Keeping your core engaged, press the bands forward until your hands are at the level of your chest.

3. Pause for a moment, then return to the starting position.

4. Do 10-12 repetitions.

Serratus Anterior Exercises at Home

Serratus Anterior Exercises at Home

Shrug Dip

The shrug dip is a great exercise for the shoulders and arms, as well as the serratus.

Advantages of the Shrug Dip

1. It’s a great exercise for the shoulders and arms.

2. It can be done with or without equipment.

3. It’s suitable for all fitness levels.

To do the shrug dip:

1. Start in a standing position with your feet shoulder-width apart and your hands behind your head, holding a dumbbell in each hand.

2. Keeping your core engaged, dip your knees and lower your body down into a squatting position.

3. As you come up out of the squat, shrug your shoulders and raise your arms up overhead.

4. Return to the starting position and repeat for 10-12 repetitions.

Crawling Bear

The crawling bear is a great exercise for the back and shoulders, as well as the serratus.

Advantages of the Crawling Bear

1. It’s a great exercise for the back and shoulders.

2. It can be done with or without equipment.

3. It’s suitable for all fitness levels.

To do the crawling bear:

1. Start in a standing position with your feet shoulder-width apart and your hands behind your head, holding a dumbbell in each hand.

2. Keeping your core engaged, bend down into a squatting position and place your hands on the ground in front of you.

3. Walk your hands out until you are in a push-up position.

4. As you walk your hands back to the starting position, raise your hips up into the air and shrug your shoulders.

5. Return to the starting position and repeat for 10-12 repetitions.

Plank Serratus

Plank Serratus

The plank serratus lift is a great exercise for the core and shoulders, as well as the serratus.

Advantages of the Plank Serratus Lift

1. It’s a great exercise for the core and shoulders.

2. It can be done with or without equipment.

3. It’s suitable for all fitness levels.

To do the plank serratus lift:

1. Start in a push-up position with your feet shoulder-width apart and your hands on the ground, holding a dumbbell in each hand.

2. Keeping your core engaged, raise your right arm up off the ground and reach it forward until it is level with your left arm.

3. Return to the starting position and repeat with the other arm.

4. Do 10-12 repetitions.

More Shoulder Exercises

More Shoulder Exercises

Here are a few more exercises that work the serratus:

1. Seated Row with Dumbbells

2. Upright Row with Dumbbells

3. Lateral Raise with Dumbbells

4. Front Raise with Dumbbells

5. Arnold Press

6. Bent-Over Flyes with Dumbbells

7. Rear Delt Flyes with Dumbbells

8. Push Press

F.A.Q best serratus exercises:

How do I engage my serratus?

To do this exercise, start in a push-up stance and straighten your arms as seen in the image below.

Slide your shoulder blades inside towards one another, then outwards away from one another. Make 10 repetitions of this exercise. You may also work on your serratus anterior by doing a wall workout.

What exercises activate serratus anterior?

To engage the serratus anterior, do exercises that incorporate scapular upward rotation, posterior tilt, and protraction. Closed chain exercises, in which the hand is connected to a surface via the floor or a wall, are also beneficial.

Do Russian twists work serratus?

This is a fantastic serratus anterior workout.

Do push-ups build serratus anterior?

“In addition to working the same muscles as a regular push-up, you enhance engagement of the serratus anterior, a key muscle that helps stabilise and prevent the shoulder blade (scapula) from ‘winging,'” Duncan explains.

Conclusion:

These are just a few of the best exercises for the serratus anterior. Incorporate them into your workout routine and you’ll be on your way to stronger, healthier shoulders in no time!

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