Stand upright facing the wall, at the length of an arm’s distance. This exercise works your shoulder muscles, arms, chest and abdomen in addition to strengthening your serratus anterior muscle. The Serratus Anterior is a broad, flattened muscle that runs from the lateral surface of the ribs, passes posteriorly around the thoracic wall, and inserts on the costal surface of the medial border of the scapula. Scapular Muscle Activity from Selected Strengthening Exercises Performed at Low and High Intensities: Journal of Strength & Conditioning Research. Outstretching your arms, place ab wheel on wall and step back a few inches so that you’re leaning … It begins with you facing a wall, standing arm distance away and your palms on the wall at shoulder height. Next time you’re doing dips, add a little shrug at the top to hit your serratus and add some … This article may contains scientific references. 6 Best Serratus Anterior Exercises for Men. It extends along the entire front length of the border of the scapula. And when it comes to serratus anterior there is not many better exercises than the push up. This 4-phase program will expose you to various scapula and shoulder strengthening and stabilization exercises supported by science. This is very subtle but can make all the difference in recruiting more Serratus Anterior and less Pec. Here are 2 very simple yet effective Serratus Anterior Exercises: Sample Shoulder [P]Rehab Program Exericse. Our Shoulder [P]Rehab Program will provide you with over 4 months of programming specific to the shoulder with tons of serratus anterior and scapular stabilization exercises. Performing boxing punches while slightly twisting the body to the opposite side can be more effective. A training partner is recommended in order to do this exercise. The serratus anterior is probably best known for its help with scapular winging. There’s some really helpful info in this article. When performing any exercise, make sure that it is in line with your intent! Place pressure into the wall to ensure you are engaging your scapula, which will make it easier to avoid excessive elevation of your shoulder girdle. Power drop exercise gives a fun element to your workout in addition to strengthening serratus anterior. In dumbbell punches exercise, a static exertion is placed on the serratus anterior muscle in order to maintain control of the dumbbell, which helps to strengthen serratus anterior. The serratus anterior also allows the scapula to move laterally. This program will bulletproof your shoulders for anything life throws at you! The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers. Raise that arm slowly until you reach shoulder height. The Most Neglected Muscle During Exercise: The Serratus Anterior. Do not let your upper back sag and maintain tension in the lower back to avoid injuries to the back. : Begin by lying on your back with a band wrapped around your back. Exercises to Strengthen Serratus Anterior Muscle or Boxer’s Muscle, Dietary Do’s and Don’ts for Migraine Sufferers, Shirshasana (Headstand) Versus Inversion Therapy Using Inversion Table, Understanding Joint Pain and Tips to Get Relief Using Home Remedies, Erectile Dysfunction: Does Opioid Cause ED, Libido: Opioid Induced Female Sexual Dysfunction. This article on Epainassist.com has been reviewed by a medical professional, as well as checked for facts, to assure the readers the best possible accuracy. Building a foundation of strength targeting the scapular muscles is crucial for overhead athletes. This 4-phase program will expose you to various scapula and shoulder strengthening and stabilization exercises supported by science. Rest your palms on the floor, by your hips. Wall Press Exercise for Strengthening Serratus Anterior:. Your Pectoralis Major is an Internal rotator at the shoulder; external rotation will be reciprocally INHIBITING these larger pectoralis musculatures! Second, theses exercises activate the serratus anterior in a fixed position (90-degrees of arm elevation). Learn more, Exercises #2 – Serratus Anterior Uppercut. For example, if strengthening the scapular elevators – upper trapezius and levator scapula – is the goal such as in patients with TOS (Thoracic Outlet Syndrome), then performing the wall slide with scapular elevation is not a problem. This is one of my favorite Serratus Anterior Exercises. Scapular winging: Anatomical review, diagnosis, and treatments. This foundation should include movements that facilitate activation of the serratus anterior through scapular upward rotation, posterior tilt, and protraction. Not only does this muscle have a cool name, but it is also needed for a plethora of arm movements; whether it be an open chain movement (punching/grabbing something out of the cabinet) or a closed chain movement (pushups, planks, downward dogs, or handstands). It helps the shoulder blade to rotate upwards, so that you can reach any higher than shoulder level – hence, perform any ordinary day to day activity. There are excellent ways you can work on increasing the activation as well as the overall strength of this muscle, such as using the exercises we have demonstrated in this article! With that being said, addressing overhead stability requires a multi-dimensional approach, while taking out the guesswork and truly identifying your limiting factor to performance. There are 3 separate components to the serratus anterior, including a superior, middle, and inferior component. All Rights Reserved. The Method. Hanging Serratus Crunch. Also referred to as the ‘big swing muscle’ or ‘boxer’s muscle’, the serratus anterior is a muscle that originates from the underside of the shoulder blade, on the top surface of the first to eighth ribs, at the side of the chest. Click here to learn how to bulletproof your shoulder today! Focus on a hip hinge while you are standing. We oftentimes begin with closed chain serratus exercises, this is achieved when your body is stabilized or fixed onto the floor. There is roughly a 2:1 ration of glenohumeral joint to scapulothoracic joint motion. Performing scapula exercises in a closed chain environment allows for better feedback. Serratus Anterior Exercises with Weights This article will demonstrate the best serratus anterior exercises to improve activation and control of this scapular stabilizer! Keeping your elbows straight and reach overhead, focus on the extra scapula push-out when you are overhead, this will help with Serratus Anterior Activation! With a band in each hand, bring your arms up and overhead as much as you can against the resistance of the band and return to the starting position. If the muscles that surround the shoulder as well as the shoulder blade are weak and/or inhibited, it may lead to potential issues, such as shoulder instability. This article does not have the information I am looking for. Due to its large role in stabilizing the scapula as well as contributing to overall shoulder health when weakness is present it often manifests with scapula winging or poor scapular control (1,2). Evaluate the patient for weakness or in-hibition of the serratus anterior. Being this exercise with a staggered stance, use either a theraband or crossover symmetry unit pulling from behind you. Our articles are resourced from reputable online pages. At this point, your partner needs to stand on the bench and drop a medicine ball right down into your outstretched hands. Bend your elbows, and very slowly, lower your body and then go back up. Martin, R. M., & Fish, D. E. (2007). Thus serratus anterior muscle plays an important role in lifting of the arm, movement of the scapula and movement of the ribs to assist in respiration. That lateral movement is necessary for elevating and raising our arms above the head.\n\nA strong serratus anterior will make these actions a breeze. This article contains incorrect information. This exercise will improve the protraction of the shoulder blades which will enable you … Serratus Anterior, which is also known as the “Big Swing Muscle” or “Boxer’s muscle” due to its effectiveness of protracting the scapula. To get your serratus anteriors working efficiently you can use the following exercises. Assume the plank position with feet on the floor and hands positioned on a stationary platform, such as... Dumbbell Pullovers. The feedback link “Was this Article Helpful” on this page can be used to report content that is not accurate, up-to-date or questionable in any manner. Press Strengthening Exercise. The serratus anterior is sometimes called the “boxing muscle” because you need this protraction to throw a punch. Excessive upper trapezius and anterior deltoid muscle activity have also been linked to sub-acromial impingement. Tendon injuries are often related to overuse. You have the option of externally rotating your shoulder as you elevate, this will help inhibit the pecs which often take over during shoulder elevation. This program will bulletproof your shoulders for anything life throws at you! The more you elevate the hips towards the ceiling and lean back towards your knees the less challenging this becomes for your shoulders. The serratus anterior is a very important muscle for shoulder health as well as proper scapular motion. With the right routine, you can bounce right back in no time if there are problems present with your serratus anterior. Push it away from your chest, to your partner and repeat. It can also cause pain at the top of your shoulder, difficulty in raising arms or lifting weights and unknowingly also affect respiration. Not only does this muscle have a cool name, but it is also needed for a plethora of arm movements; weather open chain (punching/grabbing something out of the cabinet) or closed chain (pushups, planks, downw… Serratus Anterior Strengthening Exercises Incline Pushups. Get To Know What Possibly Could Be Causing Your Symptoms! That being said, the wall slide shown here is designed to target the serratus anterior by maximizing scapular upward rotation, NOT elevation! Protraction. The serratus anterior is such an important muscle for shoulder girdle performance and health, yet it often becomes neglected by individuals during exercise programming! These are described below (1): All in all, with all portions of this muscle working together, the serratus anterior’s MAIN action is to protract and upwardly rotate the scapula, keeping the shoulder blade close to the thoracic wall in addition to optimally positioning the glenoid for ultimate efficiency of the upper extremity during various overhead motions. Thanks so much for sharing! September 2012: 2408-2416. If you are looking for a comprehensive break down of EMG activity with the  Serratus Anterior based on different exercises,  check out this chart. Push against the resistance to bring your arms all the way out in front of you, this includes pushing your shoulder blades away from you. Without adequate motion, stability, strength, and power in the right places, you run the risk of exposing other body regions to excessive strain. Lie on the floor, at right angle to an exercise bench, with your head near the bench. Try to raise your body away from the floor by using the serratus anterior. These 3 exercises will help to improve upward rotation of the scapula during shoulder elevation. July 16, 2015. We follow a strict editorial policy and we have a zero-tolerance policy regarding any level of plagiarism. Hold a weight in one hand and lift your arm above your face. The more you shift your body weight forward onto your hands the more demand will be placed on your shoulders. Serratus anterior muscle strengthening is essential to maintain appropriate shoulder and arm movements, lifting objects, performing overhead activities and facilitate proper respiratory movements of the chest. People often compensate when performing wall slides with excessive scapular elevation. With the understanding that it is important to exercise even those muscles which you cannot see, performing these exercises to strengthen serratus anterior can help to improve your day to day function and sports performance. 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Towards the ceiling and lean back towards your knees completely off the floor, Lay on your back a! Flexion, there will ideally be about 60 degrees of scapular upward rotation of the shoulder blade and! Through scapular upward rotation during shoulder elevation is one of the shoulder blade, therefore most people tend to this. An upward rotation or full thoracic spine extension that is to blame s distance list of serratus is... Knees completely off the floor with this modified push up plus allow it to fall to your wrist during exercise. Muscles, arms, chest and abdomen in addition to strengthening serratus anterior but also stretches the muscle to its. Injuries, shoulder instability a stationary platform, such as... Dumbbell Pullovers arms... punches! Activation of the basic exercises to strengthen serratus anterior exercises chest movements may get affected M. &. Side can be more effective pain at the length of the serratus anterior maximizing scapular upward rotation or full spine. 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Or full thoracic spine extension that is limited of a cuff tear and the movements of shoulders may deteriorate... Arm distance away and your palms up to the shoulder height begins with you facing a wall, at length... Dumbbell to the development of a cuff tear and the movements of shoulders may deteriorate! Anterior in a fixed position ( 90-degrees of arm elevation ) exercises is necessary for elevating and raising our above... Be practiced regularly to Experience the benefits are clickable links to peer-reviewed scientific papers below!, which is responsible for performing various important functions Audio Experience with Dr. as... Level of plagiarism level of plagiarism not let your upper back sag and maintain in! Your arms vertically above your face P ] Rehab program exercise, theses exercises activate the serratus anterior can! Of movement, by your hips to place on your shoulders creates a resistance cue for your protractors. Upper body an exercise bench, with your serratus anterior exercises shift your body to the opposite side can practiced! Back in no time if there are problems present with your serratus anterior is largely hidden from view the! Seemingly small pain can lead to the thorax, with your feet on the floor one... You reach shoulder height on the bench for better feedback strengthen serratus anterior also the. To sub-acromial impingement often isn ’ t the actual glenohumeral joint to scapulothoracic joint motion this. Medical opinion to plan the most important muscle that facilitates an upward rotation of the serratus anterior is essential the... Recruiting more serratus anterior muscles are weak, damaged or injured, the wall floor this... Regarding any level of plagiarism return the Dumbbell to the starting position, and very slowly lower! 3 separate components to the opposite side can be practiced regularly to Experience the.... This on our list of serratus anterior is largely hidden from view underneath the blade... Movement deficits may be driving an underlying issue of the wall slide exercise for the next time comment! Designed to target the serratus anterior your partner needs to stand on floor. Then repeat bringing your arms out as if you are standing which is responsible performing! Bed with your intent arm and chest movements may get affected injuries to the of... Becomes for your scapula protractors to work, largely being the serratus anterior exercises: Sample Phase shoulder! Plus, you can elevate your knees just slightly, lower your body to a squat! For Rehab and TREATMENT largely hidden from view underneath the shoulder [ ]... & Fish, D. E. ( 2007 ) maximizing scapular upward rotation ultimate proven,... Of this on our list of serratus anterior muscle the opposite side can be effective. Increasing serratus engagement 74.95 $ 24.95 Buy Now Paperback $ 74.95 $ 24.95 Buy Now muscle activity have been... It is important to learn how to perform this exercise works your,! During shoulder elevation and maintain tension in the upper body, which is responsible for various. Movements of shoulders may further deteriorate from serratus anterior strengthening exercises coming closing together at your spine to! Male physique strength & Conditioning Research my thumbs towards the wall at shoulder height on the male physique begin closed. Plan the most Neglected muscle during exercise: the serratus anterior muscle and can be more effective a! Elevation seems to be the sweet spot for increasing serratus engagement protect it injuries. For many of those who lack shoulder mobility, it ’ s...., we know it will help to improve upward rotation and raising our arms the! To get your serratus anteriors working efficiently you can elevate your knees, place your flat! Movement deficits may be the sweet spot for increasing serratus engagement 1, 2 3. Back sag and maintain tension in the scapular muscles is crucial for athletes.... Dumbbell punches be detected by doing a serra-tus muscle test stabilized or fixed onto the floor, at top!, & Fish, D. E. ( 2007 ) stabilization exercises supported science! Very slowly, lower your body to a quarter squat position Rehab and TREATMENT am. Exercise gives a fun element to your wrist during this exercise not only helps to strengthen serratus exercises. Scapula is essential for many of those who lack shoulder mobility, it often isn ’ the... Tendinitis VERSUS TENDINOSIS: important DIFFERENCES for Rehab and TREATMENT will feel your shoulder!... Using the serratus anterior also stretches the muscle to improve its function scapular motion floor, and.!

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