{"id":3223,"date":"2023-12-30T21:37:37","date_gmt":"2023-12-30T21:37:37","guid":{"rendered":"https:\/\/www.realmuscleforum.com\/content\/?p=3223"},"modified":"2023-12-30T21:37:37","modified_gmt":"2023-12-30T21:37:37","slug":"how-to-sculpt-your-serratus-anterior","status":"publish","type":"post","link":"https:\/\/www.realmuscleforum.com\/content\/how-to-sculpt-your-serratus-anterior\/","title":{"rendered":"How To \u201cSculpt\u201d Your Serratus Anterior"},"content":{"rendered":"<div class=\"flex flex-grow flex-col max-w-full\">\n<div class=\"min-h-[20px] text-message flex flex-col items-start gap-3 whitespace-pre-wrap break-words [.text-message+&amp;]:mt-5 overflow-x-auto\" data-message-author-role=\"assistant\" data-message-id=\"383b66b4-a402-4b09-a7a6-b44310a030ae\">\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\n<p>In this video, the focus is on the serratus anterior muscle, often overlooked in fitness routines. The serratus anterior is a fan-shaped muscle located over the ribs, playing a vital role in shoulder blade protraction and upward rotation. This muscle is essential not just for aesthetics, enhancing the look of a well-developed midsection, but also for functional movement, stabilizing the shoulder blades during arm elevation. Weakness or poor activation of the serratus anterior can lead to various shoulder dysfunctions, including postural issues, scapular winging, and potential injuries like rotator cuff tears or shoulder impingement.<\/p>\n<p><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"\/\/www.youtube.com\/embed\/CEiqDwif3b4?si=yVSZlA1elj_VGevD\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>The presenter highlights three key exercises for strengthening and activating the serratus anterior:<\/p>\n<ol>\n<li><strong>Push Up Plus<\/strong>: Enhances the serratus anterior&#8217;s protraction function. Research shows that adding a protraction (plus) component at the top of the push-up significantly increases serratus anterior activation. External rotation of the shoulders during this exercise can further boost activation.<\/li>\n<li><strong>Serratus Jabs<\/strong>: Involves upward punching motions using a band or cable setup, effectively integrating both protraction and upward rotation of the scapula. The exercise promotes functional movement relevant to overhead lifts.<\/li>\n<li><strong>Wall Slides<\/strong>: Rated highly for serratus anterior activation, especially at higher arm elevations. This exercise involves sliding the arms up a wall with a foam roller, maintaining protraction of the shoulder blades.<\/li>\n<\/ol>\n<p>The video emphasizes gradual progression, starting with push-up plus exercises, moving to serratus jabs, and finally to wall slides, depending on individual comfort and pain-free movement. These exercises not only improve midsection aesthetics but also enhance overhead stability, strength, and long-term shoulder health. The presenter suggests incorporating these exercises into existing workouts for comprehensive benefits.<\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>In this video, the focus is on the serratus anterior muscle, often overlooked in fitness routines. The serratus anterior is a fan-shaped muscle located over the ribs, playing a vital role in shoulder blade protraction and upward rotation. This muscle is essential not just for aesthetics, enhancing the look of a well-developed midsection, but also for functional movement, stabilizing the shoulder blades during arm elevation. Weakness or poor activation of the serratus anterior can lead to various shoulder dysfunctions, including<\/p>\n","protected":false},"author":6,"featured_media":3221,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[2],"tags":[198],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To \u201cSculpt\u201d Your Serratus Anterior - Body Building and Fitness News Blog<\/title>\n<meta name=\"description\" content=\"In this video, the focus is on the serratus anterior muscle, often overlooked in fitness routines. The serratus anterior is a fan-shaped muscle located over the ribs.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.realmuscleforum.com\/content\/how-to-sculpt-your-serratus-anterior\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To \u201cSculpt\u201d Your Serratus Anterior - Body Building and Fitness News Blog\" \/>\n<meta property=\"og:description\" content=\"In this video, the focus is on the serratus anterior muscle, often overlooked in fitness routines. The serratus anterior is a fan-shaped muscle located over the ribs.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.realmuscleforum.com\/content\/how-to-sculpt-your-serratus-anterior\/\" \/>\n<meta property=\"og:site_name\" content=\"Body Building and Fitness News Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/pages\/Real-Muscle-Forum\/384088914977991\" \/>\n<meta property=\"article:published_time\" content=\"2023-12-30T21:37:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.realmuscleforum.com\/content\/wp-content\/uploads\/2023\/12\/serratus.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"512\" \/>\n\t<meta property=\"og:image:height\" content=\"512\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Mark\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@RealMuscleForum\" \/>\n<meta name=\"twitter:site\" content=\"@RealMuscleForum\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.realmuscleforum.com\/content\/how-to-sculpt-your-serratus-anterior\/\",\"url\":\"https:\/\/www.realmuscleforum.com\/content\/how-to-sculpt-your-serratus-anterior\/\",\"name\":\"How To \u201cSculpt\u201d Your Serratus Anterior - Body Building and Fitness News Blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.realmuscleforum.com\/content\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.realmuscleforum.com\/content\/how-to-sculpt-your-serratus-anterior\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.realmuscleforum.com\/content\/how-to-sculpt-your-serratus-anterior\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.realmuscleforum.com\/content\/wp-content\/uploads\/2023\/12\/serratus.jpg\",\"datePublished\":\"2023-12-30T21:37:37+00:00\",\"author\":{\"@id\":\"https:\/\/www.realmuscleforum.com\/content\/#\/schema\/person\/e8380298e4b1e6178008a794cb585c52\"},\"description\":\"In this video, the focus is on the serratus anterior muscle, often overlooked in fitness routines. 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