{"id":3227,"date":"2023-12-30T21:42:22","date_gmt":"2023-12-30T21:42:22","guid":{"rendered":"https:\/\/www.realmuscleforum.com\/content\/?p=3227"},"modified":"2026-07-20T20:42:00","modified_gmt":"2026-07-20T20:42:00","slug":"best-exercises-for-the-serratus-anterior","status":"publish","type":"post","link":"https:\/\/www.realmuscleforum.com\/content\/best-exercises-for-the-serratus-anterior\/","title":{"rendered":"Best Exercises for the Serratus Anterior"},"content":{"rendered":"
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The serratus anterior is not as visible or widely discussed as the chest, shoulders or arms, but it plays an important role in the way the shoulder blade moves and remains controlled against the rib cage.<\/p>\n

It is sometimes called the \u201cboxer\u2019s muscle\u201d because it contributes to the forward movement of the shoulder blade when punching or reaching. It is also involved when raising the arm overhead and stabilising the shoulder during pressing exercises.<\/p>\n

Most people do not need an entire workout devoted to the serratus anterior. However, including an appropriate movement can complement broader upper-body training and improve your awareness of how the shoulder blade moves.<\/p>\n

Not sure where this muscle is located? Use the RMF interactive muscle map and exercise finder<\/a> to locate the serratus anterior and explore exercises for other areas of the body.<\/p>\n

Where Is the Serratus Anterior?<\/h2>\n

The serratus anterior sits along the sides of the upper rib cage, beneath the chest and close to the armpit. It runs from the upper ribs to the inner edge of the shoulder blade.<\/p>\n

Its distinctive finger-like sections can sometimes be seen beneath the chest of someone with well-developed musculature and relatively low body fat.<\/p>\n

The muscle helps move the shoulder blade forwards around the rib cage, a movement known as scapular protraction. It also contributes to upward rotation when the arm is raised and helps keep the shoulder blade positioned against the torso.<\/p>\n

This is why the serratus anterior is involved in pushing, reaching, punching and many overhead movements.<\/p>\n

Best Serratus Anterior Exercises<\/h2>\n

The most suitable exercise will depend on your experience, available equipment and reason for training the muscle. Some movements target shoulder-blade protraction directly, while others involve the serratus as part of a larger compound exercise.<\/p>\n

Push-Up Plus<\/h3>\n

The push-up plus looks similar to a conventional push-up, with an additional shoulder-blade movement at the top.<\/p>\n

Complete the push-up normally. Once your arms are extended, continue pressing through your hands so that your upper back moves slightly upwards and your shoulder blades travel around the rib cage. Avoid bending your elbows during this final movement.<\/p>\n

The \u201cplus\u201d should come from moving the shoulder blades rather than rounding the lower back or forcing the head forwards.<\/p>\n

Research comparing several push-up variations found that the standard push-up plus produced high serratus anterior activation and a favourable balance between the serratus and upper trapezius. View the study on PubMed<\/a>.<\/p>\n

Beginners can perform the exercise with their hands against a wall or raised surface before progressing to the floor.<\/p>\n

Serratus Punch<\/h3>\n

A serratus punch can be performed using a cable, resistance band or dumbbell. Rather than treating it as an ordinary pressing exercise, concentrate on reaching forwards by allowing the shoulder blade to move around the rib cage.<\/p>\n

With a resistance band, stand facing away from the anchor point and hold the band in one hand. Keep the arm in front of the body and reach forwards without rotating the torso or shrugging the shoulder.<\/p>\n

The movement is relatively small. The aim is not to throw a punch forcefully but to control the final reaching action.<\/p>\n

A laboratory comparison found strong serratus anterior activity during the serratus punch, although muscle activation studies do not by themselves prove that one exercise will be best for every individual.<\/p>\n

Wall Slide<\/h3>\n

Stand facing a wall with your forearms resting against it. Apply gentle pressure through the forearms and slide them upwards while allowing the shoulder blades to rotate naturally.<\/p>\n

Keep the ribs controlled rather than arching the lower back to create additional movement. Stop if you cannot continue without losing your position.<\/p>\n

Wall slides can be particularly useful when developing control during overhead movement. Research has found that they can activate the serratus anterior at and above 90 degrees of arm elevation. View the study<\/a>.<\/p>\n

The wall slide may look simple, but it should be performed slowly and deliberately.<\/p>\n

Dumbbell Pullover<\/h3>\n

The dumbbell pullover involves lowering a dumbbell behind the head before bringing it back over the chest. It primarily challenges several upper-body muscles, including the chest and latissimus dorsi, while the serratus anterior contributes to controlling the shoulder blade.<\/p>\n

Lie across or along a stable bench and hold one dumbbell securely with both hands. Lower it gradually until you feel a controlled stretch, then return to the starting position.<\/p>\n

Do not chase excessive depth. The available range will vary according to shoulder mobility, and allowing the ribs to flare or the lower back to arch changes the movement.<\/p>\n

The pullover is better considered a broader upper-body exercise than a pure serratus-isolation movement.<\/p>\n

High-Pulley Cable Pullover<\/h3>\n

A cable pullover maintains resistance throughout more of the movement than a free-weight version.<\/p>\n

Stand facing a high cable with a rope or bar attachment. Keep a slight bend in the elbows and bring the attachment down in an arc towards the thighs. Control the return rather than allowing the weight stack to pull the arms overhead.<\/p>\n

This exercise is usually selected for the lats, but it also involves muscles around the ribs and shoulder blades. As with the dumbbell pullover, it should form part of a wider programme rather than being treated as the only way to train the serratus.<\/p>\n

Bear Crawl<\/h3>\n

The bear crawl requires the shoulders and core to stabilise the body while weight is transferred between the hands and feet.<\/p>\n

Begin on all fours, lift the knees slightly from the floor and move forwards using small, controlled steps. Press through the floor rather than allowing the chest to collapse between the shoulders.<\/p>\n

Keep the back relatively level and avoid rushing. A short, controlled crawl will usually be more useful than covering a greater distance with poor positioning.<\/p>\n

This is a more demanding whole-body exercise, so it may not be the right starting point for someone who is new to strength training.<\/p>\n

Video: Training the Serratus Anterior<\/h2>\n

In the video below, muscle-building coach Lee Hayward discusses exercises for the serratus anterior and explains how different pullover variations can involve the muscle.<\/p>\n