The serratus anterior , also called the "serratus muscle ," is one of the most important, yet often neglected , muscles in upper - body training. It is located on the side of the ribcage, directly below the armpit, and connects the ribs to the shoulder blade.
Its nickname " boxer's muscle " is not without reason : The serratus is crucial for shoulder stability , powerful forward arm movements , and an upright posture. It is essential for:
- Powerful punches (boxing, MMA)
- Stable plank and push-up positions
- A defined, aesthetic V-shape in the upper body
- Shoulder health and pain prevention
Those who train the serratus not only benefit visually but also improve their functional strength and mobility. In this article, we show you the top 10 workouts for your serratus that really work.
1. Scapula Push-ups (shoulder blade push- ups )
Small but brutally effective: You get into the classic plank position, keep your arms stretched, and only move your shoulder blades – like a mini crunch for your upper body .
- Execution : Maintain body tension , arms remain stretched, shoulder blades actively pull apart and together
- Effect : Maximum isolation for the Serratus
- Variation : On knees or with weight cuffs
2. Dynamic Bear Crawls
Move slowly forward in bear position (hands and feet on the floor, knees floating). The serratus muscles work with every movement – for stabilization, coordination, and strength development.
- Bonus : The core, shoulders and brain also benefit
- Tip : Slow, controlled steps, look down
3. Wall slides with focus on serratus
Lean your back against a wall, keeping your elbows and forearms supported. Now push your arms upward and consciously rotate your shoulder blades – a brilliant mobilization and activation exercise.
- Ideal : As a warm-up before shoulder training
- Variation : With mini band around the forearms for more resistance
4. Serratus Punches with Dumbbells
Forward boxing movements – but with an active focus on the "extra stretch " of the serratus. The movement doesn't end with the elbow, but with a conscious "push " from the shoulder blade.
- Equipment : Light dumbbells (1 –4 kg)
- Pace : Slow & controlled – no wild boxing
5. Plank to Down Dog with Reach
From the plank position, push into downward dog , pushing your arm diagonally backward (thread the needle). The serratus muscles contribute maximally to shoulder protraction and rotation.
- Additional benefit : Stretch for the rear shoulder and back
- Modification : Support on elbows to vary intensity
6. Kettlebell overhead carries
Hold a kettlebell overhead with your arm extended and walk slowly. The serratus muscles must constantly stabilize — an underestimated load that simultaneously strengthens the shoulder joint and core.
- Tip : Start small, clean posture before weight
- Double-sided or single-sided: For more core activation, wear on one side
7. Push-up Plus
Like regular push-ups – but at the end of each repetition, push yourself up a little further to move your shoulder blades forward as far as possible. This " Plus" “ -part activates the serratus directly.
- Effective : Provides more shoulder stability and aesthetic definition
- Variation : Can also be performed on knees or against the wall
8. Standing Cable Chest Press with Scapular Reach
On the cable pulley station, you can specifically activate the serratus by " extending " your arm at the end of the chest press – similar to a punch. Important: End the pull in a controlled manner and " glide " your shoulder forward. “ .
- Device : Cable pull tower or resistance band
- Advantage : Ideal controlled resistance training
9. Serratus Slides on the Floor
Start in a forearm plank position and slide your forearms forward (e.g. (e.g., on towels on a smooth floor). The serratus must hold the position and brake – brutally effective for core and shoulder stability.
- Equipment : Towels , gliders or core slides
- Progression : gradually increase the range of motion
10. Side Plank with Serratus Reach
In the side plank, you bring your upper arm under your body and back up again – the rotation activates the serratus in combination with the oblique abdominal muscles and torso.
- Tip : Perform slowly and with tension
- Advanced : With weight cuff or dumbbell
Bonus: Why the Serratus is so important
Many shoulder problems are caused by an inactive or weak serratus anterior. This muscle is crucial for the dynamic stability of the shoulder blade. Neglecting it risks:
- Impingement
- Shoulder pain when lifting
- Postural weaknesses
- Performance plateaus when pushing or throwing
Sports such as swimming, boxing, climbing, calisthenics, gymnastics and CrossFit particularly benefit massively from a strong serratus muscle.
Conclusion: Train the muscle that nobody sees – but everyone feels
The Serratus Anterior is not only extremely important functionally – but also visually exciting: A well-developed Serratus emphasizes the transition between the chest, abdomen and latissimus – and makes the upper body defined and athletic.
With these 10 exercises, you have a complete arsenal for targeted training of your serratus muscles — whether you're a beginner , a rehabilitation patient, or an athlete. Incorporate 2-3 of these exercises into your training regularly — and feel the difference.
