Complete Serratus Anterior Workout
Here is complete Serratus Anterior workout to strengthen your shoulder blades and improve your posture. Insert these 7 serratus anterior exercises into your shoulder workout. Learn how to do them correctly and efficiently for optimal results.
Introduction:
The serratus anterior is a vital muscle located on the sides of the ribcage. It plays a crucial role in stabilizing the shoulder blade and allows for the proper functioning of the shoulder joint. Weak serratus anterior muscles can lead to poor posture, shoulder pain, and difficulty performing daily activities.
Fortunately, there are many exercises that can help strengthen the serratus anterior muscles. In this article, we will discuss the top 7 serratus anterior exercises that will help you build stronger shoulder blades and improve your overall posture.
What is the Serratus Anterior Muscle?
The serratus anterior muscle is a muscle that is located on the side of the chest, between the rib cage and the scapula (shoulder blade). It is a broad, flat muscle that is composed of several finger-like projections that resemble the teeth of a saw, hence the name “serratus” (Latin for saw).
The serratus anterior muscle originates from the upper eight or nine ribs and attaches to the medial border of the scapula. When the muscle contracts, it pulls the scapula forward and around the rib cage, allowing for arm movement and stabilization of the shoulder joint.
The serratus anterior muscle is important for movements that involve reaching or pushing away from the body, such as punching, pushing, and lifting overhead. It also helps to maintain proper shoulder blade positioning and stability during exercises like push-ups, bench press, and pull-ups.
Why is it Important to Strengthen the Serratus Anterior Muscle?
Strengthening the serratus anterior muscle is important for several reasons:
Shoulder Stability
The serratus anterior muscle plays a crucial role in stabilizing the shoulder joint. It helps to keep the scapula (shoulder blade) in the correct position and prevents it from winging out, which can cause shoulder instability and pain.
Injury Prevention
Weakness or imbalance of the serratus anterior muscle can increase the risk of shoulder injuries, such as rotator cuff tears, labral tears, and shoulder impingement. Strengthening this muscle can help prevent these injuries from occurring.
Improved Posture
The serratus anterior muscle is involved in maintaining proper posture. By strengthening this muscle, you can improve your overall posture and reduce the risk of developing poor posture-related problems, such as neck and back pain.
Increased Shoulder Mobility
The serratus anterior muscle helps to facilitate movement of the scapula, which is necessary for achieving full range of motion in the shoulder joint. Strengthening this muscle can therefore increase shoulder mobility and flexibility.
Athletic Performance
The serratus anterior muscle is important for a variety of athletic movements, such as throwing, punching, and swimming. Strengthening this muscle can improve athletic performance in these activities.
Top 7 Serratus Anterior Exercises
Scapular Push-Up
The scapular push-up is an exercise that targets the serratus anterior muscle. Here’s how to perform it:
- Begin in a high plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
- Keep your core engaged and lower yourself down to the floor, keeping your elbows close to your sides.
- Push yourself back up to the starting position, but before you fully extend your arms, focus on protracting your shoulder blades (bringing them away from the spine) by pushing your shoulder blades apart.
- Hold the protracted position for a few seconds, feeling the contraction in your serratus anterior muscle.
- Return to the starting position and repeat for the desired number of repetitions.
Wall Angles
Wall angels are another exercise that can help to target the serratus anterior muscle. Here’s how to perform them:
- Stand with your back against a wall, with your feet hip-width apart and about 6 inches away from the wall.
- Raise your arms to shoulder height, with your elbows bent at a 90-degree angle and your palms facing forward.
- Slowly slide your arms up the wall, keeping your elbows and wrists in contact with the wall at all times.
- When you can’t raise your arms any further without losing contact with the wall, hold the position for a few seconds.
- Slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
To effectively target the serratus anterior muscle, focus on keeping your shoulder blades flat against the wall throughout the movement. This will help to activate the serratus anterior muscle and prevent compensation from other muscles. Start with a few repetitions and gradually increase as you become comfortable with the movement. You can also add resistance by holding a light weight in each hand or using a resistance band.
Push-up plus
The push-up plus is an exercise that targets the serratus anterior muscle. Here’s how to perform it:
- Begin in a high plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
- Lower yourself down to the floor, keeping your elbows close to your sides.
- Push yourself back up to the starting position, but before you fully extend your arms, focus on protracting your shoulder blades (bringing them away from the spine) by pushing your hands into the ground and rounding your upper back.
- Hold the protracted position for a few seconds, feeling the contraction in your serratus anterior muscle.
- Return to the starting position and repeat for the desired number of repetitions.
Foam roller wall slides
Foam roller wall slides are a great exercise for targeting the serratus anterior muscle. Here’s how to perform them:
- Stand with your back against a wall, with your feet hip-width apart and about 6 inches away from the wall.
- Hold a foam roller with both hands and place it against your back, with the roller resting on your mid-back and your elbows bent at a 90-degree angle.
- Slowly slide your arms up the wall, keeping the foam roller in contact with your back at all times.
- When you can’t raise your arms any further without losing contact with the wall, hold the position for a few seconds.
- Slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions
Dumbbell reverse fly
The dumbbell reverse fly is an exercise that targets the posterior deltoid muscle, as well as other muscles in the upper back and shoulders. Here’s how to perform it:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inward.
- Bend forward at the hips, keeping your back straight and your abs engaged. Allow the dumbbells to hang down toward the floor, with your arms extended straight down.
- Raise your arms out to the sides, keeping a slight bend in your elbows and squeezing your shoulder blades together as you lift.
- Pause at the top of the movement and then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Plank with Shoulder Tap
Plank with Shoulder Tap is a bodyweight exercise that targets the core and shoulder muscles. Here are the steps to perform this exercise:
- Start in a high plank position, with your hands shoulder-width apart, wrists directly under your shoulders, and your body in a straight line from head to heels.
- Keeping your hips parallel to the floor and your core engaged, lift one hand off the ground and tap the opposite shoulder.
- Lower your hand back to the ground and repeat the movement with the other hand, tapping the opposite shoulder.
- Continue alternating shoulder taps for the desired number of repetitions or time period.
How to do Serratus Anterior Exercises Correctly?
It’s important to keep your core engaged throughout the exercise to maintain a straight line from head to heels. Avoid rotating your hips or twisting your body as you tap your shoulder. Additionally, keep your neck in a neutral position and avoid letting your head drop down or lifting it up too high.
Stretch to relieve Serratus Anterior pain?
Here are some stretches that may help relieve pain in the serratus anterior muscle:
Doorway stretch
Stand in a doorway with your arms at shoulder height, elbows bent at 90 degrees, and forearms resting on the doorframe. Step forward with one foot to stretch the chest and serratus anterior muscles.
Foam roller stretch
Lie on your side with a foam roller under your armpit and roll back and forth to massage the serratus anterior muscle.
Wall stretch
Stand facing a wall with your arms straight and palms on the wall at shoulder height. Lean forward to stretch the chest and serratus anterior muscles.
Thread the needle stretch
Start on your hands and knees, then reach one arm under your body and across to the opposite side, resting your shoulder and side of your head on the ground. This will stretch the serratus anterior muscle on the side of the extended arm.
It’s important to perform stretches gently and slowly, and to stop if you experience pain. If you have any concerns about the stretches or the pain in your serratus anterior muscle, it’s best to consult with a healthcare professional.
FAQs
What causes pain in serratus anterior muscles?
Serratus anterior muscle pain can be caused by a variety of factors, including:
Poor posture
If you consistently maintain poor posture, such as slouching or rounding your shoulders forward, it can cause your serratus anterior muscle to weaken over time.
Inactivity
A sedentary lifestyle can also contribute to muscle weakness, including the serratus anterior muscle. If you’re not using your muscles regularly, they can become weak and less functional.
Injury or trauma
An injury or trauma to the chest or shoulder area can damage the serratus anterior muscle and lead to weakness.
Nerve damage
The serratus anterior muscle is controlled by the long thoracic nerve, which can be damaged or compressed due to injury, surgery, or other medical conditions. This can result in weakness or paralysis of the muscle.
Aging
As we age, our muscles naturally weaken and lose mass, including the serratus anterior muscle.
Can Serratus Anterior Exercises Help with Shoulder Pain?
Yes, serratus anterior exercises can be helpful in relieving shoulder pain. The serratus anterior muscle is an important stabilizer of the scapula (shoulder blade) and plays a role in proper shoulder mechanics. Weakness or dysfunction of the serratus anterior muscle can lead to abnormal movement patterns in the shoulder joint, which can cause pain and discomfort.
By strengthening the serratus anterior muscle, you can improve scapular stability and reduce the risk of shoulder pain or injury
Can Serratus Anterior Exercises Improve My Posture?
Yes, performing serratus anterior exercises can improve your posture. The serratus anterior muscle is involved in scapular stabilization and plays an important role in maintaining proper shoulder and upper back alignment. When the serratus anterior muscle is weak or dysfunctional, it can contribute to poor posture, such as rounded shoulders or a hunched upper back.
By strengthening the serratus anterior muscle, you can improve scapular stability and alignment, which can help to reduce or prevent poor posture. Serratus anterior exercises such as the serratus anterior dip, push-ups with a plus, and wall slides can be effective in targeting and strengthening this muscle.
How Often Should I Do Serratus Anterior Exercises?
The frequency of serratus anterior exercises will depend on your specific goals, fitness level, and any underlying health conditions or injuries. In general, it’s recommended to perform serratus anterior exercises 2-3 times per week, with at least 1 day of rest in between each session to allow for muscle recovery.
