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How To Sculpt Your Serratus Anterior (STOP Neglecting This Muscle)

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Rating: 4.0; Vote: 1

The serratus anterior is one of the most overlooked muscles of the body and should be a staple in your core workouts. The serratus anterior muscle is a fan-shaped muscle located on each of your sides, right on top of the ribs. It functions to protract your shoulder-blades, and assists in upwardly rotating the scapula. This muscle plays a role in improving the aesthetics of your core by improving abs definition, obliques definition, and lower chest definition (for boxer abs. But more importantly, it plays a critical role in stabilizing and facilitating proper movement of our scapula. When weakened, it can lead to unwanted movement within the shoulder joint and the shoulder blades, such as scapular winging. To mitigate this, Ill show you 3 of the best serratus anterior exercises to add to your ab workout to develop your serratus anterior and get it to start firing properly. Lets start with the push-up plus. By performing a plus component, where you protract your shoulder blades at the top of the pushup position by pushing your hands into the ground and slightly rounding your upper back, the activation of the serratus anterior increases by about an additional 50%. And of all the serratus anterior exercises in your workout for abs, the push-up plus elicits the lowest upper trap to serratus anterior activation ratio, which is important because most people with a weak serratus anterior cant properly activate it; they will tend to overcompensate with their upper traps. Since the push-up plus cant account for the upward rotation of the scapula (another serratus anterior muscle function, youll need the serratus jabs. To start, set up the resistance by either using a band looped around a fixture or a cable system, and you want to set it up at a low angle. Then, get into the starting position with your arm by your side and all youre going to do now is perform an upward punching motion which can be broken down into 2 distinct phases. Phase 1 simply involves you punching forward, and then phase 2 involves the active protraction of your scapula at the end of the punch. Then, come back to the starting position with your elbow stopping by your side, and then repeat the movement. Gradually increase the repetitions and/or weight used to continue to further develop your serratus anterior as it gets stronger overtime. The last of the serratus muscle exercises is the wall slides. It involves even greater arm elevation than the previous exercises, meaning that it helps strengthen the serratus anterior in overhead positions which will again more effectively carryover to your overhead lifts and can help with the common symptom of shoulder pain when the arm gets in overhead positions. A helpful cue is to think about bringing your shoulder blades out and around you as you slide up the wall. But you want to avoid shrugging your traps up excessively and letting the upper traps takeover. To progress this exercise overtime, you can simply stand further out from the wall and lean into the foam roller more. If you currently experience overhead shoulder pain or scapular winging for example, what youll want to do is progress from exercise 1 to exercise 2 to then to exercise 3, since the overhead demands increase throughout each of these exercises. If theres no pain and you simply want to better target this muscle, simply throw in a couple sets of each of these exercises 1-2 times per week into your current ab workouts or after your main workouts. Doing so will not only drastically improve your core strength and abs definition, but will also have a host of benefits in terms of improving your overhead stability, strength, and long term shoulder health. For a step-by-step science-based program that shows you how to train all of these key muscles within your weekly routine, such that you can lean down and improve your muscle definition in the most effective way possible, then simply take the analysis quiz below to discover which built with science program is best for you and where youre at right now: : Soundcloud. com/lakeyinspired WEAKENED SERRATUS ANTERIOR PUSH-UP PLUS SERRATUS JABS WALL SLIDES
Date: 2022-01-03

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Comments and reviews: 10

Ikan
So I just 'naturally' realize that this muscles really pops out with my physique. My eyes had to noticed it because it's so nice but I'm in denial all this time because I never heard/read/watch anything about it. So I might have been thinking that it must not be popular & not necessary to build for aesthetic. Am currently training pretty much all my upper body muscles & I know all the famous muscles such as the pecs, delts & abs. Didn't know what this muscles was till I search it up. I wonder what kind of training did I do to get such an amazing pair of serratus I mean I definitely never really do chest press or anything like that. But I guess the front raises with a pail helps grow that
Morale: Do front raises will help it grow.
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Ben
Guys just do your pull-ups with gymnastic rings and be mindful of the very bottom of your rep, be in control of the engagement and disengagement of your scapula (turn hands out at bottom of rep to ensure full ROM) very simple trick to develop them gills. Thats the trick Ive used since I started working out and it ensures the serratus does not lag behind other muscles
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Nas
Can you train your serratus anterior muscle if you already have some shoulder or spine problem?
Cuz I have shoulder injury but when I do the bend external rotation exercise after some point of time doing it (days, weeks) I think I start to feel pain in the center of my spine. because of it.
Can it be from the movements in this exercise?
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Chantel
I do something similar to the 2nd move while running with light wrist weights and it really helped condition my serratus anterior muscle. I'm glad I know what it's called now, even though I don't have a name for my arm movements yet.
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EliteCallum
Im wanting to start training properly, full body 3 day a week and clean bulking. I have scapular winging so should I fix it first or can I just train serratus anterior along with my other compound and accessory exercises?
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Isa
Jeremy thank you so much. Your explanation is very clear and includes important details to understand the correct execution. I was researching way I have a instability in my right scapula. I this is it.
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Aakash
Thank you for the amazing information. Can you suggest alternative excercise for the same for a person who has minor rotator cuff injury and cannot do these excercises. Thank you!
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Jeremy
Happy Holidays everyone - hope you're all getting massive pumps from all the extra turkey, ham, and stuffing! Comment below what topics you'd like to see me cover in 2020! Cheers!
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Nicole
Im weaker on the right side than the left (and subsequently only have pain on the right side. Should I do anything to target the ride side more?
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Gabriel
Best video after 20-30 some. Best explanation, best visuals, best demo, lots of information, no small talk, on point, short video.
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