The serratus anterior muscle is a powerful but often overlooked component of the shoulder girdle, sitting deep along the side of the rib cage. This muscle is fundamental for shoulder function and aesthetics, yet many training routines neglect it. Understanding how to properly engage and strengthen this muscle is the first step toward improving shoulder health, movement stability, and overall pushing power. This guide provides a structured approach to training the serratus anterior effectively, from basic activation to incorporating heavy resistance.
Understanding the Serratus Anterior Muscle
The serratus anterior (SA) is a large, fan-shaped muscle located on the lateral aspect of the ribcage, partially beneath the shoulder blade. It originates from the outer surfaces of the upper eight or nine ribs and wraps around to insert along the inner, medial border of the scapula. This unique anatomical position allows it to perform its primary actions on the shoulder blade.
Its main function is scapular protraction, which involves pulling the shoulder blade forward and around the rib cage—a movement often associated with throwing a punch, earning it the nickname “the boxer’s muscle.” The SA also holds the scapula firmly against the thoracic wall, preventing “winging” where the shoulder blade protrudes outward. Furthermore, the SA is a primary upward rotator of the scapula, necessary for lifting the arm fully overhead without impingement.
A weak or poorly coordinated serratus anterior can compromise the entire shoulder complex, leading to poor mechanics and potential injury during pressing or overhead movements. Training this muscle is a foundational requirement for stable, high-performance upper-body movement. Exercises must be specifically chosen to utilize its function of protraction and upward rotation to ensure proper activation.
Low-Resistance Activation Drills
The first phase of serratus anterior training should focus on establishing the mind-muscle connection using low-resistance activation drills. These movements isolate the scapular motion, teaching the muscle to contract without compensation from larger, stronger muscle groups like the pectorals. These exercises are ideal for incorporating into a warm-up routine.
The Scapular Push-Up, or Push-Up Plus, is a foundational exercise performed from a plank or hands-and-knees position with the elbows kept straight. The movement focuses solely on pushing the torso away from the floor by protracting the shoulder blades, causing the upper back to slightly round. Crucially, avoid bending the elbows or shrugging the shoulders toward the ears, as this transfers the work away from the serratus anterior.
A similar, low-impact drill is the Plank Plus, performed in a standard forearm plank position. From a neutral spine, allow the shoulder blades to gently retract toward each other, then actively push the forearms into the floor to drive the shoulder blades apart. This controlled protraction and retraction emphasizes the feeling of the scapula wrapping around the rib cage. The Serratus Punch involves lying on the back and pushing a light dumbbell or closed fist straight toward the ceiling, intentionally elevating the shoulder blade off the floor at the top of the movement.
Incorporating Compound Strength Movements
Once activation is consistent, the serratus anterior must be loaded under heavier resistance to build strength and endurance, especially in its role as a stabilizer. This shifts the training focus from isolation to integration within compound movements. The Dumbbell Pullover is an excellent exercise for this purpose, as it loads the serratus anterior in its lengthened position.
To perform the movement, lie perpendicular across a bench, holding a single dumbbell with both hands extended over the chest. Lower the dumbbell slowly behind the head, allowing a deep stretch in the lats and chest while consciously maintaining a slight protraction of the shoulder blades. The serratus anterior works eccentrically to control this stretch and then concentrically to pull the weight back to the starting position.
The Landmine Press is another compound movement that leverages the SA’s function in protraction and upward rotation. Using a barbell secured in a landmine base, press the bar overhead from a kneeling or standing position. The serratus anterior is maximally engaged during the final portion of the press, where the arm is fully extended and the shoulder blade is deliberately punched forward. This final reach against resistance builds the strength required for functional pushing power.
Form Cues and Training Integration
Achieving maximum serratus anterior activation requires strict adherence to specific form cues to avoid common errors. The most frequent mistake is allowing the pectoralis muscles to overpower the movement, particularly during protraction exercises. To target the serratus anterior, focus on the deliberate separation of the shoulder blades and the feeling of the muscle contracting along the side of the rib cage, rather than a chest contraction.
When performing any protraction exercise, the cue to “reach long” or “push the floor away” without shrugging the trapezius muscles is paramount. Research suggests that exercises like the Serratus Punch achieve high SA activation with minimal involvement from the pectoralis minor muscle, making them ideal for initial motor control. Integrating serratus anterior training two to three times per week is sufficient for development.
These exercises are best placed at the beginning of an upper-body workout as part of a neuromuscular warm-up to prepare the shoulder girdle for heavier loads. Alternatively, they can be utilized as accessory work following major pressing movements to fatigue the muscle further. The focus should always remain on the quality of the scapular movement, with a slow, controlled tempo and a brief hold at the point of maximal protraction.