The serratus anterior is often called the “boxer’s muscle” due to its powerful role in punching motions. Strengthening this fan-shaped muscle is important for athletic performance, general shoulder health, and posture. Located along the rib cage, developing the serratus anterior can also contribute to a more defined appearance beneath the armpit. This article guides you through engaging and strengthening this muscle, starting with activation drills and progressing to high-load exercises.
Understanding the Serratus Anterior
The serratus anterior is a thin, wide muscle originating on the outer surfaces of the upper eight or nine ribs. It wraps around the rib cage and attaches to the medial border of the scapula, or shoulder blade. This attachment 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, similar to the motion of reaching or throwing a punch. The muscle also assists in the upward rotation of the scapula, a movement necessary for raising the arm fully overhead. A strong serratus anterior helps keep the shoulder blade pressed securely against the torso, preventing a condition known as “scapular winging.”
Activation Drills for Mind-Muscle Connection
Before introducing heavy weights, perform low-load movements to properly isolate the serratus anterior. These exercises focus on creating a strong mind-muscle connection, which maximizes the effectiveness of later strength work. The goal is to feel the muscle contracting without engaging larger muscles like the pectorals or upper trapezius.
A simple and effective drill is the Scapular Push-Up, sometimes called the Push-Up Plus. Start in a high plank position with your hands under your shoulders and your body in a straight line. Without bending your elbows, allow your chest to sink slightly toward the floor by letting the shoulder blades move closer together (retraction). The activation phase involves actively pushing the floor away from you, separating your shoulder blades as far as possible without rounding your spine (protraction).
Another preparatory movement is the Wall Slide, which emphasizes both protraction and upward rotation. Stand facing a wall, placing your forearms against it with your elbows bent and slightly wider than shoulder-width apart. Slowly slide your forearms up the wall, focusing on pushing your shoulder blades out and around your rib cage. Maintain a neutral spine and resist shrugging your shoulders, which engages the upper traps. This motion helps train the coordinated action of the serratus anterior and lower trapezius for healthy overhead movement.
Core Strength Exercises for Development
Once you can activate the muscle, progress to exercises designed to build strength and size. These movements introduce greater resistance, challenging the serratus anterior’s role as a powerful protractor and scapular stabilizer. Proper form is necessary to ensure the serratus anterior performs the work rather than the chest or triceps.
Dumbbell Punch
The Dumbbell Punch, or Boxer’s Punch, is a dynamic exercise that mimics the muscle’s athletic function. Lie on your back holding a dumbbell in one hand, with your arm extended toward the ceiling. Perform a slow punch upward by pushing the dumbbell slightly higher, allowing your shoulder blade to protract off the floor. Focus on pushing your shoulder blade forward and around your rib cage, then slowly control the weight back down.
Serratus Plank Reach
The Serratus Plank Reach demands isometric strength from the core and the supporting serratus anterior. Begin in a high plank position, ensuring your shoulder blades are already protracted. While maintaining this strong posture, slowly lift one arm and reach it forward, slightly across your body. The serratus anterior on the supporting arm must work intensely to keep the shoulder blade stable and protracted against the increased body weight load.
Weighted Push-Up Plus
The Weighted Push-Up Plus is a progression from the activation drill, utilizing external resistance. Perform a standard push-up, but upon reaching the top, continue the motion by actively pushing your torso away from the floor until your back rounds slightly. This final protraction phase should be exaggerated. Adding a weight plate or resistance band will increase the load. Focus on a slow, controlled descent and a deliberate protraction at the end of each repetition.
Incorporating Serratus Work into Your Routine
To develop the serratus anterior effectively, train the muscle two to three times per week, allowing for adequate recovery. The placement of these exercises within your overall workout structure is important for maximizing results.
Begin your workout with the unweighted activation drills to reinforce the proper movement pattern. Performing these drills first ensures the serratus anterior is ready to contribute fully to the heavier strength exercises that follow. The higher-load exercises, like the Weighted Push-Up Plus or Dumbbell Punch, should then be integrated into your main strength portion of the workout.
A common form error is compensating by shrugging the shoulders or arching the lower back, particularly during overhead or plank variations. To prevent this, focus on keeping the rib cage and pelvis aligned, often described as maintaining a “tucked” core position. This focused attention helps isolate the scapular movement and prevents over-reliance on the upper trapezius or lumbar extensors. Prioritizing quality of movement and consistent form ensures the training stimulus is directed precisely to the serratus anterior.