The serratus anterior muscle is a crucial muscle in your upper body. It ensures that whenever you are using your arm, your shoulder blade moves properly and the shoulder joint is stabilized correctly. The serratus anterior muscle begins from the outside aspect of your first nine ribs and attaches to the anterior surface of the medial border of your scapula or the shoulder blade.
This muscle helps with proper protraction and upward rotation of your shoulder blade. If you have a weak serratus anterior, your shoulder complex becomes unstable. It can be observed in the edge of your shoulder blade sticking out as you perform movements involving your arm. This also puts a strain on your neck. A strong serratus anterior muscle prevents you from neck pain as your shoulder and arm move effectively.
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Best Serratus Anterior Exercises
1. Uppercut with Dumbbell
Uppercut focuses on the external rotation of the shoulder and maximizes serratus anterior’s activation. It is crucial to perform this exercise correctly to get the most out of it.
Here’s how to do an upper with a dumbbell:
- Hold a dumbbell and flex your elbows.
- Reach your arm up and across your body.
- Bring your shoulder blades out and around you while performing the exercise.
2. Scapular Raises
Scapular raises target scapular protraction, which is the primary function of the serratus anterior muscle. This exercise is effective at strengthening the muscles.
Follow these steps to perform scapular raises:
- Lie on the floor with your bent knees.
- Place your hands on your thighs. Point your thumb toward your head.
- Pull your shoulder blades towards the floor.
- Straighten your elbows and raise your arms over your head as far back as possible.
- While doing so, keep your shoulder blades firmly on the floor.
3. Pushup to Downward Dog Complex
A pushup to downward dog complex involves pushing the shoulder blade forward. In doing so, it activates and strengthens the serratus anterior muscle.
Here are the steps to perform this exercise complex:
- Get into a plank position and pull your shoulder blades together.
- Press on the floor away from you to separate your shoulder blades.
- When you are at the top, push your hips back so you come into a downward dog position.
- Now, return back to the plank position.
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4. Floor Angels
Floor angel improves the posture of your shoulder. It is also effective at improving the shoulder mobility.
Follow these instructions to perform floor angles:
- Lie on the floor and bend your knees.
- Squeeze your glutes and position your arms down to your side with your elbows and hands on the floor.
- You should be able to keep your back and elbows firmly pinned on the floor.
- Now, glide your hands slowly above, touching the tips of the fingers of both arms and then back down.
5. Serratus Anterior Stretch on the Bench
This exercise helps you target the serratus anterior muscle in a better way because you are now leaning your chest toward the floor. The tension it creates strengthens the serratus anterior muscle.
Here’s how to do the stretch:
- Kneel on the floor perpendicular to a bench.
- Hold a dumbbell in your hand. Bend your elbows at 90 degrees and rest them on the bench.
- Also, bend your hips and knees at 90 degrees.
- Press your chest towards the floor while bending your elbows towards you.
- Hold this stretch for 15 to 30 seconds before returning to the starting position.
6. Pushup Plus to Dolphin Pose
The exercise makes your serratus anterior muscle more stable and activated. Since it combines two exercises, it effectively works the muscles.
Perform a pushup to the dolphin pose by following the steps below:
- Get into a plank position. However, keep your forearms pressed to the floor.
- Push forward and perform a pushup. Now, go back into the dolphin pose by pressing your hips upward.
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7. Wall Slide
Wall slide is highly effective at activating the serratus anterior muscle. It strengthens the arm in an elevated position, which is great for athletes who report shoulder pain when their arm is overhead.
Here’s how to do a wall slide:
- Lift your arm to shoulder length.
- Bend your elbows and place your forearms against a wall.
- Now lean forward and slide the forearms up the wall. Slide them as far as you can.
- At the top of the stretch, your arms will appear in a ‘V’ position.
8. Wall Pushup
Wall pushups engage the shoulder blades and protract the scapula. Serratus anterior is one of the major muscles used during the exercise along with your chest muscles.
Follow these steps to perform a wall pushup:
- Stand in front of a wall and slightly lean your body toward it.
- Outstretch your arm on the wall. Your palm should be flat.
- With your arm still, move your body forward. Your shoulder should feel like it’s being pushed backward.
- Now, push back off the wall. Your shoulder should move forward again.
9. Banded Punch
Banded punch is considered one of the healthiest exercises that you can do for your shoulder joint. You can use a theraband for this purpose.
Here’s how to perform a banded punch:
- Anchor the band behind you and hold your arm to about 90 degrees.
- Keep the arms straight and punch or reach the arms forward. As you do this, move your shoulder blade into maximal protraction.
- Now, with control, pull your shoulder blades back towards the spine.
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10. Serratus Anterior Punch on the Floor with a Dumbbell
This exercise targets the serratus anterior muscle with a bit of an external resistance. Use a dumbbell that you are comfortable with to gain the most out of the movement.
Follow these steps to perform a serratus anterior punch:
- Lie down on the floor with your back flat.
- Hold a dumbbell in one hand and lift this arm up.
- Punch up in the air.
- Now, let your shoulder relax.
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Summing up
A strong serratus anterior muscle is critical to having a good posture and avoiding injury or pain around your neck and shoulders. Perform these exercises regularly to notice a difference. If you feel pain while performing any movement stop it immediately. Modify the exercises to make them less challenging while still targeting your serratus anterior muscle.
