Serratus Anterior Training – The key to stable and strong shoulders | ATLETICA

The serratus anterior , also known as the serratus anterior muscle, plays a central role in the stability and mobility of the shoulders. Whether you're doing strength training, boxing, swimming or climbing - a well-trained serratus anterior ensures optimal performance and protects against injuries. In this article, we'll show you why this muscle is so important, how you can train it specifically and which exercises are best suited for this. Let's create the foundation for strong and healthy shoulders together - with serratus anterior training!

What is the Serratus Anterior?

The serratus anterior, also known as the serratus anterior, is an important muscle in the upper body. It is located on the side of the chest wall and connects the first nine ribs to the shoulder blade (scapula). Due to its shape, which is reminiscent of a saw, it has the Latin name "serratus" (saw).

Anatomy of the Serratus Anterior

• Origin : The muscle originates from the upper nine ribs (1st to 9th rib).
• Insertion : Its insertion point is on the inner side of the scapula, along the medial border and the inferior angle.
• Shape : It consists of several muscle groups that extend along the ribs like the teeth of a saw.

Function of the Serratus Anterior

The serratus anterior plays a crucial role in the movement and stabilization of the shoulder blade:

1. Stabilization of the shoulder blade:
• Prevents the shoulder blade from sticking out backwards (scapula alata).
2. shoulder blade rotation:
• It raises the lower angle of the shoulder blade, enabling movements such as raising the arm above the head.
3. Forward movement of the arms:
• It supports movements such as pushing, throwing or shoving.
4. Respiratory support:
• The muscle can assist with intense breathing by lifting the ribs.

Importance in Training and Everyday Life

In sports:

• A strong serratus anterior is crucial for movements that activate the scapula, such as:
• boxes (for impacts and blows).
• To swim (for overhead movements).
• Climb (for train movements).
• It protects against injuries, especially to the shoulder.

In everyday life:

• The muscle stabilizes the upper body and shoulders during activities such as lifting, carrying or pushing heavy objects.

Exercises to strengthen the Serratus Anterior

1. Kneeling push-ups with protraction:
• In the push-up position, actively push the shoulder blade forward without bending the arms.
2. Shoulder blade push-ups:
• Push-ups without arm movement, in which the shoulder blades are pulled together and pushed forward.
3. Overhead presses with resistance band:
• Pull a resistance band over your head, paying attention to the active movement of your shoulder blades.

The Serratus Anterior is an essential muscle for the stability and mobility of the upper body. Whether in everyday life, during sport or training - a well-functioning Serratus Anterior ensures healthy shoulders and optimal performance. This often neglected muscle can be effectively strengthened through targeted exercises.

Serratus Anterior Training – the 5 best exercises

A strong serratus anterior (anterior serratus muscle) is crucial for the stability of the shoulder blades and the mobility of the upper body. By specifically training this often neglected muscle, injuries can be avoided and performance in sports such as boxing, swimming or climbing can be improved. Here are the 5 best exercises to effectively train the serratus anterior:

1. Scapular push-ups

Execution:

• Start in the push-up position with your arms straight.
• Move only the shoulder blades by pulling them back (retraction) and pushing them forward (protraction).
• The arms remain stretched the whole time.

Advantages:

• Isolates the serratus anterior.
• Promotes the stability of the shoulder blades.

2. Plank Plus

Execution:

• Get into a forearm support position (plank).
• Actively push your shoulder blades forward so that your upper back arches slightly upward.
• Hold this position for a few seconds and then return to the starting position.

Advantages:

• Strengthens the serratus anterior through isometric loading.
• Ideal for improving shoulder blade control.

3. Overhead press with barbell or dumbbells (overhead press)

Execution:

• Hold the barbell or dumbbells at shoulder height.
• Press the weight slowly and in a controlled manner over your head.
• At the top point, push the dumbbells slightly upwards by activating your shoulder blades.

Advantages:

• Trains the serratus anterior in combination with the shoulder muscles.
• Promotes mobility of the shoulder blades.

4. Serratus wall slides

Execution:

• Stand facing the wall and hold a mini band between your palms.
• Bend your elbows slightly and push your hands up along the wall.
• Make sure to actively push your shoulder blades forward during the movement.

Advantages:

• Perfect exercise for beginners.
• Promotes mobility and specifically strengthens the serratus.

5. Bear Plank Shoulder Taps

Execution:

• Get into a quadruped position and lift your knees a few inches off the floor (bear plank).
• Tap your left shoulder alternately with your right hand and vice versa.
• Keep your upper body stable and avoid rotations.

Advantages:

• Activates the serratus anterior through stabilization.
• Improves overall core stability.

training tips

• Perform each exercise for 2-3 sets of 10-15 repetitions.
• Pay attention to clean technique and slow, controlled movements.
• Combine these exercises with a holistic upper body workout for maximum results.

The serratus anterior plays a key role in shoulder stability and performance. With these exercises you can specifically strengthen the muscle, prevent injuries and increase your athletic performance. Incorporate them regularly into your training to reap the benefits in the long term!

Which fitness equipment is best suited for Serratus Anterior training?

The Serratus Anterior is a crucial muscle for the stability and mobility of the shoulder blades. To train this muscle effectively, certain fitness equipment can be used specifically. Here are the best equipment suitable for Serratus Anterior training:

1. Resistance Bands

• Why is it suitable?
• Resistance bands provide controlled resistance and promote active movement of the shoulder blades.
• Perfect for exercises like serratus wall slides or overhead punches.
• Example exercise:
• Wall slides with resistance band:
• Stand facing the wall.
• Hold the band between your palms and slowly push your hands up while pushing your shoulder blades forward.

2. Cable pulling machine

• Why is it suitable?
• The cable pull allows precise movements with constant resistance, ideal for serratus activating exercises.
• Example exercise:
• Straight Arm Cable Pulls:
• Stand in front of the cable machine.
• Hold the handles with your arms extended and pull the cable forward while activating your shoulder blades.

3. Medicine ball

• Why is it suitable?
• Dynamic exercises with a medicine ball promote the mobility and strength of the serratus anterior.
• Example exercise:
• Medicine ball throws against the wall:
• Throw the medicine ball against the wall with your arms outstretched and actively push your shoulder blades forward.

4. Dumbbells ( dumbbells or barbells )

• Why is it suitable?
• Dumbbells allow targeted overhead movements that activate the serratus anterior.
• Example exercise:
• Overhead Press with Dumbbells:
• Hold the dumbbells at shoulder height and press them up.
• At the highest point, actively push your shoulder blades upwards.

5. TRX suspension trainer

• Why is it suitable?
• The TRX promotes stability and balance, which targets the serratus anterior through isometric activation.
• Example exercise:
• TRX push-ups with protraction:
• Perform push-ups in the TRX and actively push your shoulder blades forward at the end of the movement.

6. Fascia rolls

• Why is it suitable?
• Fascia rolls help to improve the mobility of the serratus anterior and relieve tension.
• Example exercise:
• Fascia massage for the Serratus Anterior:
• Lie on your side on the roller and massage the area below the armpit and along the ribs.

7. Pull-up bars

• Why is it suitable?
• Pull-ups and hanging exercises activate the serratus anterior by stabilizing the shoulder blades.
• Example exercise:
• Hanging Scapular Pull-ups:
• Hang from the bar and move only your shoulder blades up and down.

combination of devices

For effective Serratus Anterior training, these devices can be combined, e.g.:

• Cable pull for precise movements.
• TRX for stability training.
• Dumbbells for dynamic strength exercises.

Conclusion on Serratus Anterior Training

The right choice of fitness equipment can make training the serratus anterior significantly more effective. Equipment such as resistance bands , cable pulleys and TRX sling trainers are ideal for working specifically on the stability and strength of the shoulder blades. By integrating this equipment into your training, you can prevent injuries and improve mobility and performance in the upper body. And of course, you can find everything you need for your optimal workout in the Atletica online shop!