12 Serratus Anterior Exercises For Better Shoulder Health

Let's begin the list with Wall Push-ups, an effective frozen shoulder exercise that engages the serratus anterior by expanding the shoulder blades. The movement encourages stability and good shoulder mechanics that promote better control during overhead motions.

Frequent practice also enhances shoulder flexibility, making it a go-to option for better performance and quicker recovery.

How To Do It:

• Stand facing a wall and place your feet shoulder-width apart.
• Now, position your hands on the wall at shoulder height.
• Keep your body in a straight line from head to heels.
• Bend your elbows and lower the chest into the wall.
• Press through your palms to get back to the beginning position.
• Keep your shoulder blades moving smoothly throughout each repetition.
• Repeat 10 to 15 times by maintaining the correct form.

Wall slides are a great exercise for increasing shoulder mobility and scapular control because they require slow, deliberate arm motions along a wall. The upward and downward motions in this workout lessen shoulder soreness and stiffness.

Additionally, they work the trapezius and rhomboid muscles, which improve posture and strength in the upper body.

How To Do It:

• Place your feet a few inches away from a wall after standing with your back against it.
• Gently press your shoulder blades and lower back on the wall.
• Also, set your arms in the "goalpost" position by bending the elbows.
• Slowly slide your arms as high as possible along the wall without arching your back.
• Lower your arms with an intentional motion (keeping in contact with the wall).
• Concentrate on your scapular movement and perform 12 to 14 reps.

It is a dynamic workout that replicates a bear's natural movement. This full-body stretch improves coordination and also increases strength in the shoulder area. Your shoulder blades will contract as you crawl forward and backward in this exercise.

How To Do It:

• Begin on all fours and put the knees beneath the hips and hands precisely under the shoulders.
• Raise your knees slightly off the floor by maintaining an engaged core.
• Move your right hand and left foot forward simultaneously.
• Continue crawling onward in a steady manner.
• Make sure to maintain proper form by reversing the motion to crawl backward.
• Then, release the shoulder blades. Continue this move for 8 to 10 reps.

Resistance band-assisted serratus punches target the shoulder through repeated forward movements. Each punch must be precise because the resistance band adds extra intensity to the movement.

This workout is inspired by boxing drills that help fighters increase their stamina and punching technique. Line your arms and completely extend each punch without locking your elbows for optimal results.

How To Do It:

• Sit on the floor with your legs crossed and maintain a straight back.
• Wrap the band over your upper back and use your hands to hold both ends.
• Lift your arms straight out in front of you at shoulder height.
• Feel the stretch between your shoulder blades as you slowly punch forward with both hands.
• Keep tension in the band for the entire movement.
• Return to the starting posture while engaging the serratus anterior.
• Complete the desired number of repetitions.

Are you tired of doing the same old traditional push-ups? Try Scapular push-ups that add an interesting new twist to the classic move. This variation emphasizes the protraction and retraction of the shoulder blades with minimal elbow movement.

Practice these anterior serratus exercises every day to enhance your shoulder health and unlock a greater range of motion.

How To Do It:

• Start with your body in a straight line and your hands beneath your shoulders in a high plank position.
• Keep your core strong and lock your elbows throughout the workout.
• Slightly lower your chest without bending your arms. Also, squeeze your shoulder blades together.
• Press the upper back toward the ceiling by pushing the shoulder blades apart.
• Control every motion to guarantee stable protraction and retraction.
• Concentrate on the appropriate form and perform 15 to 20 times.

The dumbbell pullover effectively works the serratus anterior muscles and improves shoulder mobility. Moving the dumbbell overhead offers a deep stretch, increasing scapular control and flexibility.

However, maintaining better posture is necessary in order to strengthen the muscles that support the shoulder joint.

How To Do It:

• Support your head and upper back while lying flat on a bench.
• Grab a dumbbell firmly using both hands. Keep your elbows barely bent to get the most out of this serratus anterior workout.
• Use a moderate dumbbell to keep everything under control and prevent straining.
• Start by moving the dumbbell above your chest with your arms extended.
• Feel a stretch in your shoulders and chest as you slowly descend the dumbbell overhead in an arc.
• Stop when your arms are parallel to the floor.
• Focus on maintaining a steady breathing pattern for every rep.

Never underestimate the strength of the forearm plank! It's among the best workouts for increasing shoulder endurance and stability. The plank utilizes the rotator cuff and serratus anterior muscle to enhance scapular control and shoulder function.

Remember to keep your shoulders in line with your wrists and avoid dropping hips to optimize results.

How To Do It:

• Lie face down on the floor and position your forearms on the ground. Also, place elbows directly under your shoulders.
• Straighten your legs to achieve a solid, aligned posture.
• Lift your body off the ground by balancing on your forearms and toes.
• Avoid any dips or arches during the movement.
• Focus on controlled breathing and hold this position for a few seconds.

Probably one of the best ways to build shoulder resilience and core engagement with an exercise ball is with Serratus ball rollouts. This dynamic move uses controlled motions to activate the serratus anterior while testing balance.

Rolling out on the ball feels like giving your shoulders a mini surf session. The ball's instability forces your shoulders to work harder, improving your strength and control.

How To Do It:

• Begin by kneeling and placing a Swiss ball in front of you.
• Put your forearms on the ball in a stable position.
• Extend your arms and let your chest drop toward the ball as you slowly roll the ball forward.
• Protect your back from arching and engage your core as you extend.
• Pause for a few seconds when your arms are fully extended. Then, carefully return the ball to the starting position.
• Finally, roll the ball backward to add an extra challenge.

The landmine press is a common exercise in most gyms, which provides a unique way of increasing shoulder elasticity and upper body strength. This exercise uses a barbell load attached at one end, enabling a safe and efficient workout session.

Its name comes from the anchoring bar, which resembles the lever used in classic detonators.

How To Do It:

• Kneel on a mat to ease the tension on your knees.
• Position a barbell bar with the weighted end anchored securely in a landmine attachment.
• Hold the barbell close to your shoulder with one hand by bending a knee.
• Push the barbell upward with your arms extended overhead.
• Control the action as you slowly return the barbell to its original position.
• Ensure that every press is intentional and fluid to avoid injury.
• Execute the required number of reps according to your fitness level.

Doing a cable pull efficiently targets the serratus anterior and shoulders - thanks to the continuous tension provided by the cable machine. The scapula expands as you pull the cable, enhancing shoulder resilience.

This cable arm exercise also helps improve mobility and posture by engaging the muscles surrounding the shoulder girdle.

How To Do It:

• Hold the cable handles with both hands while standing erect.
• Pull the cables tightly as you take a little step back. Then, tilt forward at the hips while maintaining a flat back.
• Place your hands at chest level by pulling the handles in a steady motion.
• Concentrate on bringing your shoulder blades together and slowly go back to where you were before.
• Keep the cables tense throughout the duration of the movement. 
• Perform 15 to 20 pulls by focusing on proper form.

Battle rope waves are like making the waves you see at the sea but without getting wet. Seize the ropes and quickly slam them up and down to produce powerful, rhythmic waves. Add a twist of your hips for extra force and keep the waves flowing like you're riding the ultimate fitness tide!

How To Do It:

• Stand with your knees bent and hold a rope in each hand.
• Use a handshake grip on the ropes with your arms out in front of you.
• Move your arms quickly up and down to create a wave.
• Focus on creating large, strong waves by moving the rope quickly and forcefully.
• Engage your shoulder and hip for more fluid movements.
• Keep the waves rolling for the desired time by adjusting intensity.

Now, let's end the list with the Dumbbell floor press. It is an excellent exercise for activating the serratus anterior, which is crucial for shoulder movement. Your shoulders are forced to move powerfully when you push the dumbbells from the floor.

This workout for serratus anterior strengthens the muscles surrounding the shoulder joint, improving the efficiency and smoothness of overhead movements.

How To Do It:

• Lie flat on the floor with your feet securely grounded on the floor.
• Carry a dumbbell in each hand and hold them at chest level.
• Straighten the arms and maintain a steady wrist position as you press both dumbbells upward.
• After that, release the dumbbells towards your chest slowly.
• Do this process for 10 to 12 times.

The serratus anterior is an important muscle that improves arm movement by keeping the scapula healthy. Concentrating on exercises for this muscle can noticeably improve your performance, helping you enhance the protraction of the shoulder blade.

Here are the major benefits of incorporating these workouts into your exercise routine:

1. Improves Scapular Control And Posture

When the serratus anterior muscle is strong, the scapula stays in its correct posture and doesn't wing out or move unevenly. This results in improved posture because the shoulders remain in line with the spine.

Additionally, a robust scapular control guarantees secure and fluid shoulder movements, which can lessen the load on other muscles. Thus, this leads to a more balanced and erect posture while performing daily tasks.

2. Increases Core Strength And Stability

The serratus anterior helps activate the core muscles by keeping the shoulder blades stable during upper-body motions. It cooperates with the abdominal muscles to provide the right placement and support during activities like push-ups, overhead presses, and planks.

This stability also allows better control during dynamic activities, which lowers the possibility of discomfort.

3. Helps Prevent Shoulder injuries

These muscles are also essential for stabilizing the shoulder joint, particularly during pushing and overhead motions. Strengthening the serratus anterior supports the shoulder blades and reduces the chance of imbalances like shoulder impingement syndrome or rotator cuff strains.

Moreover, a well-conditioned serratus anterior aids in more effective force absorption and protects the shoulder from unnecessary injuries.

4. Enhances Upper Body Aesthetics

Building up the serratus anterior can significantly improve the appearance of the upper torso. This muscle helps create a toned physique by adding definition and structure. By including exercises that target this muscle in your fitness routine, you can enhance symmetry and create a more appealing look.

So, tie your laces and start to exercise serratus anterior muscle to boost upper body definition!

Disclaimer: The content presented in this article is only intended to be used for information purposes. It should not be taken as a form of medical/clinical advice.