Strengthen your serratus anterior with these quick exercises
What's the story
The serratus anterior is a vital yet often overlooked muscle that contributes significantly to the movement and stabilization of the shoulder blade. Strengthening this muscle can lead to improved posture, increased athletic performance, and decreased risk of shoulder injuries. This article provides a selection of five effective exercises to strengthen the serratus anterior, catering to individuals at different fitness levels.
Push-Up Plus
Push-up plus for enhanced activation
The Push-Up Plus exercise is a more advanced variation of the traditional push-up, and it specifically targets the serratus anterior. Begin in a standard push-up position, but instead of stopping at the top, push up even further by protracting your shoulder blades, i.e., moving them away from your spine. This extra motion engages the serratus anterior more strongly than a regular push-up would.
Dynamic hugs
Dynamic hugs for mobility and strength
Dynamic hugs simulate the motion of giving someone a big hug, which activates and tones the serratus anterior. Stand with your arms extended wide, then quickly bring them together in front of your body as if you're hugging a large stability ball or a big person. Hold resistance bands or light dumbbells to create resistance and make the exercise more effective.
Wall slides
Wall slides for improved stability
Wall slides are great for improving shoulder stability and strengthening the serratus anterior with no equipment needed. Just stand with your back against a wall, position your arms flat against it above your head, and then slide them up and down while maintaining contact with the wall. This exercise encourages correct movement patterns and muscle activation.
Scapular punches
Scapular punches for direct engagement
Scapular punches isolate the serratus anterior by imitating a punching motion. Lie on your back with knees bent and feet flat. Hold dumbbells straight above you with fully extended arms. Then, execute a slight upward punch to engage the serratus anterior. This specific motion focuses on the muscle, strengthening it effectively.
Bear crawl
Bear crawl for functional strength
The bear crawl is a dynamic exercise that builds functional strength by working multiple muscle groups simultaneously, including the serratus anterior. To perform, start on all fours with knees off the ground, then propel yourself forward using opposite hand-and-foot movements, keeping your core stable throughout. This movement not only strengthens but also improves coordination.