Table of Contents
- 1 Build a Strong and Functional Core with Serratus Anterior Exercises
- 1.1 1. Push-Up Plus
- 1.2 2. Plank with Shoulder Tap
- 1.3 3. Scapular Wall Slides
- 1.4 4. Standing Cable Punches
- 1.5 5. Side Plank with Dumbbell Raise
- 1.6 6. Quadruped Arm Reach
- 1.7 7. Serratus Anterior Push-Ups
- 1.8 8. Standing Serratus Anterior Punches
- 1.9 9. Serratus Anterior Dips
- 1.10 10. Swiss Ball Serratus Slides
Build a Strong and Functional Core with Serratus Anterior Exercises
The serratus anterior muscle, located on the sides of your rib cage, plays a crucial role in stabilizing and strengthening your core. By incorporating specific exercises that target this muscle, you can improve your posture, enhance shoulder stability, and even alleviate neck and shoulder pain.
1. Push-Up Plus
The push-up plus is a great exercise to engage your serratus anterior. Start in a high plank position with your hands slightly wider than shoulder-width apart. As you lower your body towards the ground, protract your shoulder blades by pushing your upper back towards the ceiling. Return to the starting position and repeat for a set of 10-12 reps.
2. Plank with Shoulder Tap
Get into a plank position with your hands directly under your shoulders. Maintaining a stable core, lift one hand and tap the opposite shoulder. Alternate sides and repeat for 10-12 reps. This exercise not only targets your serratus anterior but also improves your overall core stability.
3. Scapular Wall Slides
Stand with your back against a wall and your arms raised to shoulder height, elbows bent at 90 degrees. Slide your arms up the wall, keeping your back in contact with the wall. Pause when your hands are overhead and slowly lower them back down. Aim for 10-12 reps to improve scapular mobility and activate your serratus anterior.
4. Standing Cable Punches
Attach a resistance band or cable to a stable anchor point. Stand with your feet shoulder-width apart and hold the band or cable with both hands in front of your chest. Extend your arms forward, punching straight ahead while maintaining a strong core. Repeat for 10-12 reps, feeling the activation in your serratus anterior.
5. Side Plank with Dumbbell Raise
Begin in a side plank position with your forearm on the ground and your feet stacked on top of each other. Hold a dumbbell in your top hand and raise it towards the ceiling, keeping your core engaged. Lower the dumbbell back down and repeat for 10-12 reps on each side. This exercise targets the serratus anterior while also engaging your obliques.
6. Quadruped Arm Reach
Get down on all fours, with your hands directly under your shoulders and knees under your hips. Lift one arm off the ground and reach it forward, maintaining a stable core. Return to the starting position and repeat with the other arm. Aim for 10-12 reps on each side to activate your serratus anterior and improve shoulder stability.
7. Serratus Anterior Push-Ups
Assume a push-up position, but with your hands placed slightly wider than shoulder-width apart and your fingers pointing towards your feet. As you perform the push-up, focus on protracting your shoulder blades and engaging your serratus anterior. Do 10-12 reps to strengthen this muscle and improve your overall upper body stability.
8. Standing Serratus Anterior Punches
Stand with your feet hip-width apart and your knees slightly bent. Extend your arms forward, keeping them parallel to the ground. Start punching forward with one arm while simultaneously retracting the opposite shoulder blade. Alternate sides and repeat for 10-12 reps. This exercise not only works your serratus anterior but also improves coordination and upper body strength.
9. Serratus Anterior Dips
Position yourself on parallel bars or dip bars with your arms fully extended and your feet off the ground. Lower your body by bending your elbows, keeping them close to your sides. As you push yourself back up, focus on protracting your shoulder blades and feeling the engagement in your serratus anterior. Do 10-12 reps to strengthen this muscle and improve your overall upper body stability.
10. Swiss Ball Serratus Slides
Lie on a Swiss ball with your feet firmly planted on the ground and your upper back supported by the ball. Extend your arms overhead, and then slide your hands down the sides of the ball, keeping your arms straight. Return to the starting position and repeat for 10-12 reps. This exercise targets your serratus anterior while also engaging your core and improving spinal mobility.