How to Work Out Your Serratus Anterior: 8 Exercises for Strength and Mobility

Introduction

The serratus anterior is an often overlooked muscle located on the side of the chest that helps stabilize the shoulder blade. This muscle plays an important role in arm movement and can be easily weakened if not exercised regularly. Working out the serratus anterior can help improve shoulder mobility and reduce pain from tightness or strain. It is important to understand which exercises specifically target this muscle in order to reap the most benefits.

Exercising with Resistance Bands

Resistance band exercises are an excellent way to work out the serratus anterior muscle. They are easy to use and require minimal equipment, making them ideal for those who don’t have access to a gym. Resistance bands provide a great amount of tension, which helps to strengthen the serratus anterior quickly and effectively.

Benefits of Resistance Band Exercises

Using resistance bands to exercise the serratus anterior has several advantages. According to research published in the Journal of Physical Therapy Science, “resistance band exercises can be effective in improving muscle activity, range of motion, and strength.” Resistance bands also help to improve stability and posture, as well as reduce the risk of injury.

Specific Exercises to Strengthen Serratus Anterior

There are many different exercises that can be done with resistance bands to strengthen the serratus anterior. These include:

• External Rotation – Place the resistance band under one foot and hold the other end at shoulder height. Rotate the arm away from the body until it is parallel to the floor. Hold for a few seconds and then release.
• Pendulum – Stand upright with the resistance band attached to a stable surface. Begin swinging the arm back and forth in a pendulum motion. This will help to activate the serratus anterior muscle.
• Shoulder Flexion – Stand with the resistance band under one foot and hold the other end at shoulder height. Raise the arm above the head and hold for a few seconds before returning to the starting position.

Wall Push-Ups

Wall push-ups are another great way to work out the serratus anterior. This exercise is simple to do and requires no additional equipment. Wall push-ups involve pushing against the wall with the arms in a bent position. This exercise helps to strengthen the upper body and improve shoulder mobility.

Benefits of Wall Push-Ups

Wall push-ups are an effective way to strengthen the serratus anterior muscle. According to a study published in the International Journal of Exercise Science, “wall push-ups increased muscle activation of the serratus anterior.” Wall push-ups also help to improve posture and reduce back pain by strengthening the core muscles.

Specific Exercises to Strengthen Serratus Anterior

To target the serratus anterior with wall push-ups, try these exercises:

• Standard Wall Push-Up – Stand a few feet away from a wall and place both hands on the wall at shoulder level. Bend the elbows and lower the body towards the wall. Hold for a few seconds and then return to the starting position.
• Rotational Wall Push-Up – Stand with one hand on the wall and the other hand behind the back. Bend the elbow and rotate the body towards the wall. Hold for a few seconds and then return to the starting position.
• Elevated Wall Push-Up – Stand on a chair or step and place both hands on the wall at shoulder level. Bend the elbows and lower the body towards the wall. Hold for a few seconds and then return to the starting position.

Pull-Ups and Chin-Ups

Pull-ups and chin-ups are two exercises that can help to target the serratus anterior. Both of these exercises involve pulling the body up using the arms. Pull-ups and chin-ups help to strengthen the entire upper body, including the serratus anterior.

Benefits of Pull-Ups and Chin-Ups

Pull-ups and chin-ups are a great way to strengthen the serratus anterior. A study published in the Journal of Orthopaedic & Sports Physical Therapy found that “pull-ups and chin-ups increase muscle activation of the serratus anterior.” Pull-ups and chin-ups also help to improve grip strength and overall upper body strength.

Specific Exercises to Strengthen Serratus Anterior

To target the serratus anterior with pull-ups and chin-ups, try these exercises:

• Wide Grip Pull-Up – Grab the bar with a wide grip and pull the body up until the chin is over the bar. Hold for a few seconds and then lower the body back down.
• Close Grip Pull-Up – Grab the bar with a close grip and pull the body up until the chin is over the bar. Hold for a few seconds and then lower the body back down.
• Chin-Up – Grab the bar with an underhand grip and pull the body up until the chin is over the bar. Hold for a few seconds and then lower the body back down.

Rowing Machine

Using a rowing machine is another great way to work out the serratus anterior. Rowing machines provide a full body workout and help to strengthen the core muscles. They are also low impact, making them a great option for those who may be prone to injury.

Benefits of Rowing Machine Exercises

Rowing machine exercises can help to strengthen the serratus anterior. A study published in the Journal of Strength and Conditioning Research found that “rowing exercises increased muscle activation of the serratus anterior.” Rowing machine exercises also help to improve posture and increase cardiovascular endurance.

Specific Exercises to Strengthen Serratus Anterior

To target the serratus anterior with a rowing machine, try these exercises:

• Seated Row – Sit on the rowing machine and grab the handle with both hands. Lean back and pull the handle towards the body. Hold for a few seconds and then return to the starting position.
• Bent Over Row – Stand in front of the rowing machine and grab the handle with both hands. Bend at the hips and pull the handle towards the body. Hold for a few seconds and then return to the starting position.
• Reverse Fly – Stand in front of the rowing machine and grab the handle with both hands. Lift the arms up and out to the sides. Hold for a few seconds and then return to the starting position.

Plank Variations

Plank variations are a great way to strengthen the serratus anterior. Planks involve holding the body in a static position, which helps to build strength and stability. Plank variations can also be modified to make them easier or more challenging depending on the individual’s needs.

Benefits of Plank Variations

Plank variations are an effective way to work out the serratus anterior. A study published in the Journal of Sports Science and Medicine found that “plank exercises increased muscle activation of the serratus anterior.” Plank variations also help to improve balance, coordination, and core stability.

Specific Exercises to Strengthen Serratus Anterior

To target the serratus anterior with plank variations, try these exercises:

• Standard Plank – Get into a push-up position and hold the body in a straight line. Hold for 30 seconds and then rest.
• Side Plank – Lie on one side and prop the body up on one elbow. Hold the body in a straight line for 30 seconds and then rest.
• Front Plank – Lie on your stomach and prop the body up on the forearms. Hold the body in a straight line for 30 seconds and then rest.

Cable Crossovers

Cable crossovers are an excellent way to work out the serratus anterior. Cable crossovers involve standing between two cables and performing a rowing motion. This exercise helps to strengthen the entire upper body, including the serratus anterior.

Benefits of Cable Crossovers

Cable crossovers are an effective way to work out the serratus anterior. A study published in the journal Clinical Biomechanics found that “cable crossovers increased muscle activation of the serratus anterior.” Cable crossovers also help to improve posture and shoulder mobility.

Specific Exercises to Strengthen Serratus Anterior

To target the serratus anterior with cable crossovers, try these exercises:

• Standing Cable Row – Stand between two cables and grab the handles with both hands. Pull the handles towards the body and hold for a few seconds. Return to the starting position and repeat.
• Standing Cable Reverse Fly – Stand between two cables and grab the handles with both hands. Lift the arms up and out to the sides. Hold for a few seconds and then return to the starting position.
• Standing Cable Chest Press – Stand between two cables and grab the handles with both hands. Push the handles forward and hold for a few seconds. Return to the starting position and repeat.

Medicine Ball Throws

Medicine ball throws are another great way to work out the serratus anterior. Medicine ball throws involve throwing a weighted ball against a wall and catching it. This exercise helps to strengthen the core muscles and improve shoulder mobility.

Benefits of Medicine Ball Throws

Medicine ball throws are an effective way to strengthen the serratus anterior. A study published in the Journal of Orthopaedic & Sports Physical Therapy found that “medicine ball throws increased muscle activation of the serratus anterior.” Medicine ball throws also help to improve coordination and reaction time.

Specific Exercises to Strengthen Serratus Anterior

To target the serratus anterior with medicine ball throws, try these exercises:

• Overhead Throw – Stand a few feet away from a wall and hold a medicine ball at shoulder level. Throw the medicine ball overhead and catch it. Repeat for 10-15 repetitions.
• Chest Pass – Stand a few feet away from a wall and hold a medicine ball at chest level. Throw the medicine ball against the wall and catch it. Repeat for 10-15 repetitions.
• Side Throw – Stand a few feet away from a wall and hold a medicine ball at shoulder level. Throw the medicine ball to the side and catch it. Repeat for 10-15 repetitions.

Conclusion

The serratus anterior is an important muscle that helps to stabilize the shoulder blade and improve arm movement. Working out the serratus anterior can help to reduce pain and improve shoulder mobility. There are many different exercises that can be done to strengthen the serratus anterior, including resistance bands, wall push-ups, pull-ups, chin-ups, a rowing machine, plank variations, cable crossovers, and medicine ball throws. It is important to focus on proper form and breathing techniques while doing these exercises to ensure that they are being done correctly and safely.