The serratus anterior is a key muscle in the upper body, often referred to as the “boxer’s muscle” due to its critical role in punching movements. However, its functions go far beyond just boxing.
This muscle is essential for stabilising the scapula (shoulder blade), enabling efficient arm movements, and contributing to the appearance of well-defined abs. Achieving ripped serratus anterior muscles not only enhances your physique but also improves your functional strength and athletic performance. In this article, we’ll dive into the three best exercises to target the serratus anterior, supported by scientific research.
Understanding the Serratus Anterior Muscle
Before we explore the exercises, it’s important to understand the anatomy and function of the serratus anterior. The serratus anterior originates from the surface of the upper eight or nine ribs and inserts along the anterior aspect of the medial border of the scapula. Its primary function is the protraction and upward rotation of the scapula, which is crucial for overhead movements and stabilising the shoulder during various exercises.
Importance in Athletic Performance
A strong serratus anterior is critical for athletes, especially those involved in sports that require overhead arm movements, such as swimming, tennis, and weightlifting. Weakness or dysfunction in this muscle can lead to scapular winging, where the shoulder blade protrudes abnormally, leading to shoulder pain and reduced performance. Moreover, a well-developed serratus anterior contributes to the aesthetic appearance of the abs, as it creates a chiseled, defined look along the sides of the ribcage.
The Top 3 Serratus Anterior Exercises
1. Push-up Plus
The push-up plus is an advanced variation of the traditional push-up that specifically targets the serratus anterior by adding an extra movement at the top of the push-up. This exercise is highly effective for both strengthening and defining the serratus anterior.
How to Perform the Push-up Plus:
- Start in a standard push-up position with your hands placed slightly wider than shoulder-width apart.
- Lower your body by bending your elbows until your chest nearly touches the ground.
- Push your body back up until your arms are fully extended.
- At the top of the push-up, push your upper back towards the ceiling by protracting your scapulae, effectively “plus-ing” the push-up.
- Hold this position for a second before lowering yourself back into the next repetition.
Why It Works:
The push-up plus specifically activates the serratus anterior during the protraction phase at the top of the movement. A study published in the Journal of Orthopaedic & Sports Physical Therapy found that the push-up plus produced the highest levels of serratus anterior activation compared to other commonly prescribed exercises for this muscle . By incorporating the push-up plus into your routine, you can enhance the activation and development of your serratus anterior, leading to better scapular stability and a more defined torso.
2. Scapular Wall Slides
Scapular wall slides are an excellent exercise for activating the serratus anterior while also improving shoulder mobility and scapular control. This exercise is particularly beneficial for individuals who struggle with scapular winging or shoulder impingement issues.
How to Perform Scapular Wall Slides:
- Stand with your back against a wall, feet shoulder-width apart.
- Press your lower back, upper back, and head against the wall.
- Raise your arms to shoulder height and bend your elbows so that your forearms are parallel to the ground, creating a 90-degree angle at your elbows.
- Keeping your arms in contact with the wall, slowly slide them upward while squeezing your shoulder blades together and pressing them against the wall.
- Once your arms are fully extended above your head, reverse the movement and slide them back down to the starting position.
Why It Works:
Scapular wall slides are effective in activating the serratus anterior because they require scapular upward rotation and protraction while maintaining contact with the wall. This ensures that the serratus anterior is engaged throughout the movement. Research published in the Journal of Shoulder and Elbow Surgery highlighted that exercises involving scapular upward rotation, like wall slides, are effective in targeting the serratus anterior . Regularly performing scapular wall slides can help in developing a strong, stable scapula, reducing the risk of shoulder injuries, and enhancing your overall upper body strength.
3. Cable Punches
Cable punches mimic the functional movements involved in boxing and other combat sports, making them an excellent exercise for the serratus anterior. This exercise not only targets the serratus anterior but also engages the core, chest, and shoulders, offering a comprehensive upper body workout.
How to Perform Cable Punches:
- Attach a single handle to a low pulley on a cable machine.
- Stand facing away from the machine, holding the handle in one hand with your arm bent at a 90-degree angle.
- Stagger your stance with one foot forward and the other back, ensuring a stable base.
- Engage your core and punch forward, fully extending your arm while rotating your torso slightly.
- As you punch, protract your scapula to fully engage the serratus anterior.
- Slowly return to the starting position and repeat for the desired number of repetitions before switching sides.
Why It Works:
Cable punches are highly effective for the serratus anterior because they incorporate the muscle’s primary functions: scapular protraction and stabilisation during dynamic movements. A study published in the Journal of Electromyography and Kinesiology found that cable-based punching exercises significantly activated the serratus anterior, especially when performed with a focus on scapular protraction . By adding cable punches to your workout routine, you can develop not only a strong and defined serratus anterior but also improve your punching power and shoulder stability.
Optimising Your Training for Serratus Anterior Development
To maximise the effectiveness of these exercises, it’s crucial to incorporate them into a well-rounded workout routine that includes both strength training and mobility work. Here are some tips to help you optimise your training for serratus anterior development:
1. Incorporate Progressive Overload
Progressive overload is a fundamental principle in strength training that involves gradually increasing the resistance or intensity of your workouts to continue making gains. For the serratus anterior, this could mean adding weight, increasing the number of repetitions, or enhancing the difficulty of the exercises (e.g., performing push-up pluses on an unstable surface).
2. Focus on Form and Control
The effectiveness of serratus anterior exercises largely depends on proper form and control. When performing exercises like push-up pluses or cable punches, focus on the protraction phase, ensuring that your scapula moves correctly and your serratus anterior is fully engaged. Poor form can lead to compensatory movements by other muscles, reducing the exercise’s effectiveness and potentially leading to injury.
3. Incorporate Mobility Work
Since the serratus anterior plays a crucial role in scapular movement, maintaining shoulder and thoracic spine mobility is essential. Incorporate regular stretching and mobility exercises, such as thoracic extensions and shoulder rotations, into your routine to keep your upper body flexible and reduce the risk of injury.
4. Monitor Your Recovery
Recovery is vital for muscle growth and preventing overtraining. Ensure that you’re getting enough rest between workouts and consider incorporating active recovery techniques, such as foam rolling or yoga, to promote muscle recovery and maintain flexibility.
Conclusion
Achieving ripped serratus anterior muscles not only enhances your physique but also plays a vital role in improving shoulder stability, preventing injuries, and enhancing athletic performance. The push-up plus, scapular wall slides, and cable punches are three of the most effective exercises for targeting this muscle group, as supported by scientific research. By incorporating these exercises into your workout routine, focusing on proper form, and optimising your overall training approach, you can develop a strong, well-defined serratus anterior.
Key Takeaways
References
- Ludewig, P.M., Hoff, M.S., Osowski, E.E., Meschke, S.A. and Rundquist, P.J., 2004. Relative balance of serratus anterior and upper trapezius muscle activity during push-up exercises. Journal of Orthopaedic & Sports Physical Therapy, 34(1), pp.2-8.
- McClure, P., Tate, A.R., Kareha, S., Irwin, D. and Zlupko, E., 2009. A clinical method for identifying scapular dyskinesis, part 1: reliability. Journal of Shoulder and Elbow Surgery, 18(4), pp.457-466.
- Hardwick, D.H., Beebe, J.A., McDonnell, M.K. and Lang, C.E., 2006. A comparison of serratus anterior muscle activation during a wall slide exercise and other traditional exercises. Journal of Electromyography and Kinesiology, 16(4), pp.415-423.
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.