The serratus anterior – also known as the "boxer's muscle" – is an often overlooked but crucial part of your upper body muscle system. It runs laterally beneath the pectoral muscles along the ribs and provides shoulder blade stabilization and powerful arm movement. A strong serratus not only improves your posture but also supports your performance in pull- ups , push- ups , or shoulder presses. In this " Workout of the Week," you'll get a targeted 30-minute workout for the serratus – with bodyweight exercises and sensible integration of equipment from the Atletica range.
Why train the serratus?
The serratus anterior is largely responsible for the protraction and stabilization of the scapula – without it, many upper body movements would be weak or unstable. It is particularly relevant for :
- clean push - ups and push-ups
- strong punches and blows in boxing training
- functional shoulder movements
- Pull- ups and dips
- Avoiding shoulder injuries
A targeted serratus muscle workout helps you correct muscular imbalances, relieve pressure on the shoulder joints, and improve your range of motion. Muscle weakness or inactivity in this area is often the cause of shoulder or neck pain. Training the serratus anterior is a long-term investment in functional stability and injury prevention.
The 30-minute training plan for the serratus anterior
You need: Exercise mat , possibly dumbbells , fascia roll
Exercise 1: Scapula Push-ups
- Goal : Activation of the serratus
- Execution : In the push - up position, without bending the arms, move the shoulder blades together and apart in a controlled manner .
- Repetitions : 3 x 15
- Tip : Maintain body tension throughout the entire movement. Only the shoulder blades move.
Exercise 2: Wall Slides
- Goal : Improvement of shoulder blade guidance
- Execution : With your back to the wall, raise your arms and move them up along the wall without lifting your shoulders.
- Repetitions : 3 x 12
- Variation : With a light resistance band for more muscle activation.
Exercise 3: Serratus Punches with Dumbbells
- Goal : Strengthening and control
- Execution : Light dumbbells in front of the chest, "punch" one arm forward and actively guide the shoulder blade forward.
- Repetitions : 3 x 12 per side
- Note : Make sure you work from the shoulder, not the elbow.
Exercise 4: Bear Crawls
- Goal : Whole body activation with a focus on shoulder stability
- Execution : Crawl slowly forward on all fours, keeping your torso firm and your shoulder girdle stable.
- Duration : 3 x 30 seconds
- Tip : Take small, controlled steps and keep tension in your core.
Exercise 5: Dynamic Plank to Downward Dog
- Goal : Mobility and muscle tone
- Execution : Change from the plank position into the downward dog and back , focusing on active shoulder work.
- Repetitions : 3 x 10
Exercise 6: Loaded Carries (Farmer ' s Walk with focus on shoulder stability)
- Goal : Static control of the shoulder girdle
- Execution : Grab two heavy dumbbells, stand upright, walk slowly.
- Duration : 3 x 30 seconds
Additional exercises with Atletica equipment
You can also effectively strengthen the serratus with training equipment :
- Dumbbells : For serratus punches and one-arm front raises
- Fascia roller : To loosen the chest and shoulder muscles before and after training
- Power Bands : For resistance exercises such as overhead reaches or straight arm pulldowns
- Multi-press : For controlled push movements with simultaneous core tension
You can also supplement your training with a targeted core workout. The serratus anterior works closely with the oblique abdominal muscles and the transversus abdominis – a strong core greatly supports shoulder blade stabilization.
Training tips for maximum effectiveness
- Build muscle feeling : The serratus is not easy to “feel ” – pay attention to conscious execution
- Use breathing: Exhale during tension, inhale during regression
- Combine : The Serratus always works in conjunction with chest, shoulders and core – combine your training accordingly
- Regularity : Integrate at least 2x per week
- Stretching : Regular stretching of the chest muscles improves the mobility of the shoulder girdle
- Recovery : Support your regeneration with targeted fascia work and mobilization
- Progression : Start with bodyweight exercises and progress from dumbbells to cable machines
Anatomy: What makes the serratus anterior so special?
The serratus anterior originates from the first nine ribs and inserts on the inner edge of the shoulder blade. Its function is unique: It pulls the shoulder blade forward and presses it against the rib cage. This movement is essential for many sports — from boxing to gymnastics. If the muscle is weak, the shoulder blade often tilts backward and upward — a biomechanical problem that can cause long-term pain.
A strong serratus balances this posture and ensures a supple, strong upper body .
Conclusion: Serratus Muscle Workout – the underestimated key to functional strength
Targeted serratus training not only improves your muscle tone, but also provides real functional benefits for everyday life and sports. The rewards include increased stability , improved movement quality , and a more upright body image . Combine your training with high-quality tools from Atletica and discover the full potential of your lateral core muscles.
You can find the right accessories in the Atletica online shop .
