what exercises work the serratus anterior

How do you exercise the serratus anterior?

8:3111:458 BEST Exercises for Serratus Anterior (Shoulder and Scapular Strength)YouTubeStart of suggested clipEnd of suggested clipStart in a tall plank with feet hips and shoulders in a straight line pull your shoulder bladesMoreStart in a tall plank with feet hips and shoulders in a straight line pull your shoulder blades together under control.

What movements use the serratus anterior?

Known as "the boxer's muscle" and "big swing muscle," the serratus anterior aids with shoulder movement. It is located in the upper back below the shoulder blades, along the thoracic wall, and on the surface of the medial border of the scapula. Its primary function is to assist with the upward rotation of the scapula.

Do push-ups work serratus anterior?

The Pushup Improved! The "pushup plus" is an exercise that few people know about, but one that just about everybody should be doing. That's because in addition to working your chest, it's highly effective at engaging your serratus anterior, a small but important muscle that helps move your shoulder blades.

Do planks work serratus anterior?

“Planks also target the trapezius and rhomboid muscles (upper back muscles) in your back, as well as the pectorals (chest) and serratus anterior (the serrated-shaped muscles that wrap around the side of your chest and shoulder),” Blades says.

How do I build my serratus?

4:409:24How To “Sculpt” Your Serratus Anterior (STOP Neglecting This ...YouTubeStart of suggested clipEnd of suggested clipBy thinking about bringing that shoulder blade around. You as this subtle movement is what willMoreBy thinking about bringing that shoulder blade around. You as this subtle movement is what will enable you to fully activate the serratus anterior through retraction of your shoulder. Blade.

What happens when serratus anterior is weak?

Serratus anterior weakness leads to the most pronounced winging, which is accentuated with forward flexion of the arms and decreased with the arms at rest. The superior (medial) angle of the scapula is displaced closer to the midline, whereas the inferior angle swings laterally and away from the thorax.

Why is the serratus anterior important?

The serratus anterior (SA) is a muscle that plays an important role in the dynamic movement and control of the scapula during pushing movements and overhead elevation.

What is the boxer's muscle?

serratus anteriorThe serratus anterior, also known as the “boxer's muscle,” is largely responsible for the protraction of the scapula, a movement that occurs when throwing a punch.

What is the action of the serratus anterior muscle quizlet?

What is the action of the serratus anterior muscle? Abducts scapula from the spinal column.

What movement results after the contraction of the serratus anterior muscle?

Function. The contraction of the entire serratus anterior leads to a anterolateral movement of the scapula along the ribs. Due to the pull of the inferior part at the lower scapula, the shoulder joint is shifted superiorly. This shifting now enables to lift the arm above 90° (elevation).

What is the purpose of serratus anterior exercises?

Just like with your car, your body needs some general maintenance and by doing these serratus anterior exercises, you’re preparing it to work efficiently without breaking down.

How to strengthen the anterior serratus?

Serratus Anterior Exercises with Weights. These three exercises include the use of weights and will strengthen the serratus anterior. If you can keep your serratus anterior strong and with complete movement, you will be able to avoid possibly serious problems later on.

What Is the Serratus Anterior?

Right about now you’re probably kicking yourself for nodding off during science class.

How to get shoulders to be healthier?

Take it from someone who has had a torn rotator cuff for decades now (and numerous friends who have suffered the same fate), if you can get your shoulders healthier by performing various serratus anterior exercises, then do it!

What muscles do you strengthen with a dumbell?

This movement will strengthen your deltoids, pecs, traps, and, of course, your serratus anterior. You only need to go parallel to your shoulders and no higher. Some people will choose to use dumbbells for this exercise as well which is totally fine.

What is cable serratus punch?

The cable serratus punch (you know it must train the muscle well when it’s part of the name of the movement) is definitely an exercise that focuses on this muscle.

Which muscle allows you to move your shoulder blade?

This muscle allows you to move your shoulder blade, otherwise known as the scapula, so your arm can reach out forward in front of you and also up above you. (For those in the know, the serratus anterior is known as the boxer’s muscle as it allows the person to throw a pretty solid punch by sticking the arm outward in front with force.)

What is the purpose of serratus anterior exercises?

Serratus anterior exercises are designed to strengthen the middle part of the muscle, which is responsible for lifting the scapula. They are effective at improving shoulder mobility and stability because they move the scapula upward or downward, depending on what is being done.

Why do you stretch your serratus anterior?

One of the biggest benefits of stretching your serratus anterior is that it will help you to maintain good posture. When your chest, shoulders, and hip are all aligned, your body effortlessly creates an “S” shape with the rest of the muscles in this area. When you use bad posture, these muscles rotate outwards and become weak. Bad posture can damage your back and lead to pain down the road. When you strengthen your serratus anterior, you’ll be able to keep your posture in check.

What muscle is responsible for raising the scapula?

The serratus anterior is a fan-shaped muscle located on the mid-to-upper back, which ultimately ends in the scapula. It can be felt as a ridge running across your chest, and it helps raise the scapula. The top of this muscle attaches to the ribs near where they attach to the sternum, forming a “c” shape with the rib cage. The contraction of this muscle also stabilizes shoulder blades against each other by pressing them together. The serratus anterior is also responsible for making the upper back muscles broader. It can be considered as part of the erector spinae group of muscles.

How to do a pulley scapula?

Stand with your back towards the pulley or elastic band device, knees slightly bent, and feet apart in a split stance . The handle of the pulley or elastic resistance device is then grasped at shoulder height with the elbow fully extended, the humerus internally rotated 45 degrees and the scapula in a retracted position. Then a protracted and retracted scapula movement is being made in a direction of 120 degrees because Serratus Anterior activity tends to increase in a somewhat linear fashion with arm elevation. Lastly, repeat with the other hand.

Where is the serratus anterior muscle located?

Serratus anterior exercises target the serratus anterior muscle, which is located near the base of the shoulder blade. It is responsible for moving and stabilizing the shoulder blade. Serratus anterior exercises do not bring the shoulder blade forward or backward, but instead, move it from side to side. It also does not move the scapula from back to front or from front to back.

Do you need gloves for serratus anterior?

Serratus anterior exercises do not require any special equipment, though you may want to wear exercise gloves to protect your hands if you are doing push-ups or planks.

Can stretching the serratus anterior help with shoulder pain?

When you stretch out the serratus anterior, it will restore its full strength and be able to work as it should again. A weak serratus anterior can also give way to bad posture. Strengthening this muscle can help relieve shoulder pain as well as strengthen the muscles that support the shoulder joint as a whole.

What is the best exercise for a serratus anterior muscle?

Push-ups. Push-ups are an underrated and often avoided bodyweight exercise. Despite the torture you might have endured with push-ups during your school gym class days, this movement is very efficient and requires no extra equipment. Most importantly, push-ups are a killer way to shred those serratus anterior muscles.

Why is the serratus anterior important?

Importance of the Serratus Anterior. As part of the core, which is the center of your body and is the driving force behind most movement, the serratus anterior needs to be of proper strength in order for your body to function at its full potential.

What is the Serratus Anterior?

The serratus anterior is a fan-shaped muscle that runs down the rib cage starting at the scapula, passing underneath the armpit, and ending around the 8th rib bone. In more technical terminology, the serratus anterior can be found on the thoracic wall.

What is the best exercise to build chest strength?

7. Dumbbell Pullover. Dumbbell pullovers have long been used for chest gains, but you can also build back mobility, core stability, and get a killer serratus anterior pump. For this exercise, you will need a bench and one dumbbell. To start the exercise, lay back on the bench.

What muscle is used to punch?

June 10, 2021 9 min read. The serratus anterior muscles are a vital part of your core system. This muscle is also called the “boxer’s muscle” since it is largely responsible for your ability to punch. However, you don’t have to be a boxer for this muscle to be of high importance. For those who lift, dance, or play most any sport, ...

How to get scapular mobility?

You can vary this exercise by bending at the elbows slightly rather than keeping the arms straight. This will shift a bit of the muscular focus to your back, which can be good for posture and scapular mobility.

How to get rid of lumbar spine?

To begin the exercise, squeeze in your abdominal muscles and round out your back slightly. This is to protect the lumbar spine, which can be put under a lot of stress during this movement. Next, allow the ab wheel to roll out in front of you using your core for stability.

What is the purpose of serratus anterior exercises?

Another one from the beginner serratus anterior exercises is this one with the help of a TheraBand. By practicing this workout regularly, ease of movements can be acquired at the earliest. It can also help in improving the stability of the Scapula and shoulder blades.

What is the benefit of serratus anterior?

Another serratus anterior exercises benefit is that they help protract the shoulder blades properly. This means that they push the shoulder blades away from one another and lock them in the front of the ribcage. That’s when the arms roll like a cannon and fall inside it.

What muscle is responsible for stabilizing the scapula?

Serratus anterior is one of them. Serratus anterior is the ‘Big Swing Muscle’ which is largely responsible for stabilizing the Scapula. When worked out correctly, its functionality increases and prevents the winging of your shoulder blades. Thus, in today’s article, we are going to take you through some of the serratus anterior exercises ...

How to stabilize the scapula?

Fosters holding good posture. By practicing serratus anterior exercises, you will help them to stabilize the Scapula rapidly and help you hold a good posture. This also improves the anchoring and stabilizing of shoulder blades that can make a drastic difference.

Why is my serratus anterior unable to pull my shoulder blades?

Several middle-aged people raise concerns about their problems in raising their arms above shoulder height. This occurs when the serratus anterior is unable to pull the shoulder blades in both arms to help you raise them. Such an issue indicates you to workout your serratus anterior for better functioning. Thus, the serratus anterior has a massive role to play in helping you to raise your arms upwards so that there is an ease of movement possible at your comfort.

What is the serratus anterior muscle?

Serratus anterior is one of them. Serratus anterior is the ‘Big Swing Muscle’ which is largely responsible for stabilizing the Scapula.

Why is the serratus anterior important?

Thus, the serratus anterior has a massive role to play in helping you to raise your arms upwards so that there is an ease of movement possible at your comfort.

What muscles do serratus anterior work?

It helps to strengthen pressing imbalances between sides. Trains the anti-rotational muscles of the internal and external obliques as you fight to keep your torso straight during the exercise.

Where is the serratus anterior?

Anatomy of the Serratus Anterior. The serratus anterior is a small fan-shaped muscle that is on the lateral wall of the thoracic area. Most of the muscle lies under the scapula and the pectoral muscles, with the serrated part visible to the naked eye.

How to do a scapular push up?

How to Do the Scapular Push-Up. Get on your hand and knees, placing your hands slightly wider than your shoulder width. Straighten your arms and legs so you’re on your toes and hands, and engage your glutes to support a neutral spine.

What is an ab rollout?

Ab Rollout. The ab rollout has you either grip a barbell loaded with plates, an ab wheel, or an exercise ball to extend your torso towards the ground. The ab rollout strengthens the serratus via protraction and upward rotation of the scapula in the lengthened position, targeting your eccentric (or lowering) strength.

How does lateral raise work?

This lateral raise variation will work in the scapular plane about 20 to 30 degrees in front of your torso. Angling your arms out this way also open up your shoulder blades a bit more so that your serratus are under a bit more tension. The arms are at a slight angle when you are raising the weight, which will still work the lateral deltoid and serratus anterior while slightly reducing the strain on your rotator cuff tendons. If you have beat up shoulders, this is the exercise for you.

What muscle is used to strengthen the shoulder?

This muscle is called the serratus — named that for its serrated knife-like appearance — and other than making you look like Brad Pitt in Fight Club, it actually plays a huge role in shoulder health. The best serratus exercises — which we outline below — are movements you regularly perform but with a twist (literally).

What muscle is shredded in 2021?

Train it for more shoulder stability, mobility, and a chiseled set of abs. Written by Nick English. Updated by Shane McLean on March 23rd, 2021. If you’ve ever seen a shredded set of abs, then you’ve probably noticed a serrated muscle that sits under the ribs and flows around the obliques. This muscle is called the serratus — named ...

Which muscle is used to rotate the arms forward?

These muscles allow us to rotate our arms forward and pull the scapula around the ribcage—known as protraction. The serratus anterior is sometimes called the “boxing muscle” because you need this protraction to throw a punch. The serratus anterior also allows the scapula to move laterally.

How to get a squat in the wall?

Place both hands on the wall around shoulder-width apart. Without bending your elbows, move your chest toward the wall. Once you feel a squeeze in your shoulder blades, press your torso back to the starting position. Continue for 10-15 reps.

What Muscles Cover Your Ribs?

The serratus anterior are a set of fan-like muscles that link your top eight ribs to your scapula —also called the shoulder blades 1.

What Causes Winging of the Scapula?

Although somewhat rare, scapular winging is a painful and debilitating condition. It’s caused by an injury to one of the main muscle groups that link to the scapula. The most common cause for scapular winging is a weakened serratus anterior muscle. Or it could be damage to the long thoracic nerve that activates the serratus anterior 2.

What do scapular pushups do?

Scapular pushups will help you zero in on the serratus anterior to build strength.

How to help scapular winging?

They might suggest physical therapy or at home exercises—like the ones we’ll show you here—to ease scapular winging and improve shoulder mobility. You can use braces to help stabilize the muscles as well. Ask your doctor what they think and follow their advice—they’re the pros after all!

How to improve posture and reduce neck pain?

Training good shoulder and scapular control increases the stability and function of your shoulders. This improves your posture and reduces pain-causing pressure on your neck. Keep your neck and spine tall while performing scapular pushups, bird dogs, and wall protraction and retraction to get the best results.

Exercise For Serratus Anterior

Your Serratus Anterior main function is to protract your scapulae. This aids in pushing movements like the push up.

Building The Serratus Anterior

If you currently have a weak Serratus Anterior then your program will want to start each and grow progressively.

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Inner Serratus Structure & Function

The serratus anterior muscle originates on the upper eight ribs, stretches posteriorly and attaches to the inside edge of the scapula. The attachment on the ribs is considered to be the origin, while the attachment on the scapula is considered to be the insertion.

Signs of Weak Serratus Anterior

The serratus anterior muscle acts as a stabilizer for the upper body. So, if you have weak serratus anterior muscles, you will experience wobbling or shakiness when you are doing such exercises in the gym as overhead presses.

Home Workout – Inner Serratus

Stand with your feet neither too close nor too far apart. Neither should they be too squared or sideways. A good stance will feel natural, providing you with good balance and mobility.

Gym Beginner Inner Serratus Workout

Place a dumbbell on a bench and lay side on on the bench so that your feet are firmly planted on the floor and your capulae are resting on the bench. This should put your body in a table top position.

Gym Inner Serratus Workout

Stand facing a wall about six inches away from it. Grab a foam roller and place it between your forearms and the wall horizontally.

Conclusion

Now that you’ve got a dozen effective serratus anterior exercises to develop the muscle, make use of them as you need to. As mentioned earlier, you will get plenty of serratus anterior stimulation when you do their workouts, such as those for the chest and back.