Best Exercises for the Serratus Anterior

In this video, Lee Hayward, a muscle building coach, addresses a question from Christopher about exercises targeting the serratus muscles. He explains that while serratus muscles are small stabilizers on the torso’s side and not a primary muscle group like chest or legs, they can still be developed with specific exercises.

Lee highlights that most major compound exercises indirectly work these smaller muscles, but for direct serratus activation, certain movements are more effective. He emphasizes the role of serratus muscles in protracting the shoulders, meaning exercises that involve bringing the arms forward, like PEC deck flies, can engage these muscles.

The video focuses on three variations of pullovers, which are particularly beneficial for the serratus muscles:

1. Dumbbell Pullover: Performed by laying across a bench, this exercise mainly provides a stretching movement, stretching the chest, serratus, and lats.
2. High Pulley Cable Pullover: Using a rope attachment on a cable crossover station, this exercise allows for a peak contraction in the serratus muscles with consistent tension throughout the range of motion.
3. Nautilus Pullover Machine: Considered the best variation by Lee, this machine enables both a full stretch and a full peak contraction, maintaining tension across the entire motion. It effectively works the serratus as well as the chest, lats, and other torso stabilizers.

Lee suggests incorporating one of these variations into your workout routine, aiming for higher volume with around 10 to 15 repetitions to maximize time under tension and focus on the mind-muscle connection. He encourages viewers to try these exercises and share their questions or feedback.