Serratus Anterior Workouts are often overlooked, yet they play a crucial role in both performance and aesthetics. The serratus anterior, a fan-shaped muscle that wraps around the ribs and stabilizes the scapula, is essential for strong overhead movements, pressing power, and overall shoulder health.
When properly trained, it enhances mobility, prevents injuries, and creates that distinctive "ribbed" look along the sides of the torso—something often seen on elite athletes.
Neglecting this muscle can lead to issues like scapular winging, poor posture, and reduced strength in pushing movements. Without a strong serratus anterior, everything from bench pressing to throwing a punch can suffer. Fortunately, targeted Serratus Anterior Workouts can correct these weaknesses, building strength, control, and definition while improving overall shoulder mechanics.
Whether the goal is better performance, pain-free movement, or a more chiseled physique, training the serratus the right way makes all the difference.
Why the Serratus Anterior Matters
The serratus anterior is a fan-shaped muscle that sits along the sides of your ribs, attaching to the scapula. It plays a crucial role in scapular stability, protraction (moving the shoulder blades forward), and upward rotation.
In simple terms, this muscle:
Prevents scapular winging – a common issue where the shoulder blade sticks out instead of laying flat.
Improves shoulder function and reduces injury risk, especially in overhead movements.
Enhances athletic performance, particularly in sports like boxing, swimming, and CrossFit.
Contributes to aesthetics, giving your torso a shredded, defined look when well-developed.
Now, let’s get into the best serratus anterior workouts to strengthen this underrated muscle.
The Best Serratus Anterior Workouts
Here are all the best exercises the work the serratus anterior that you can try at home or in the gym.
1. Push-Up Plus
If you're only going to do one serratus anterior exercise, make it the Push-Up Plus. This movement builds strength and control while reinforcing proper scapular mechanics.
How to do it:
Start in a push-up position with your hands under your shoulders.
Lower yourself like a standard push-up.
As you push up, actively spread your shoulder blades apart, pushing through the floor at the top.
Hold for a second, feeling your serratus engage.
This movement is simple yet effective because it trains the serratus anterior in its primary function—scapular protraction. If standard push-ups are too challenging, start from your knees or use an incline.
2. Overhead Serratus Reach
This exercise reinforces proper activation of the serratus anterior through upward rotation—a function often overlooked in traditional strength training.
How to do it:
Stand with a light dumbbell or plate in one hand.
Press it straight overhead, fully extending your arm.
Once fully extended, reach even higher, pushing the dumbbell up using your shoulder blade.
Hold for a second before lowering.
This exercise mimics real-world movements like pressing and throwing while targeting the serratus in a functional way.
Visit our recent blog for more workouts for shoulders.
3. Bear Crawls
Bear crawls train the serratus anterior through loaded protraction and dynamic stabilization—key for athletes and anyone looking to bulletproof their shoulders.
How to do it:
Get into a quadruped position, hands under shoulders and knees under hips.
Lift your knees an inch off the floor.
Move forward, keeping your back flat and pushing through your hands.
The secret here? Focus on pressing the floor away with each step. This ensures your serratus anterior stays engaged throughout.
4. Landmine Press
If you're chasing the shredded, striated look of a well-developed serratus, the landmine press should be in your routine.
How to do it:
Set up a barbell in a landmine attachment or wedge it into a corner.
Hold the bar with one hand at shoulder height.
Press it up and slightly forward, fully extending and reaching at the top.
This movement combines pressing strength with serratus activation, making it an ideal blend of function and hypertrophy.
5. Wall Slides
Wall slides are a gold-standard rehab exercise that reinforce proper serratus function and shoulder mechanics.
How to do it:
Stand facing a wall, arms bent at 90 degrees.
Slowly slide your arms up, keeping your elbows and wrists in contact with the wall.
Focus on pressing the shoulder blades outward and upward as you move.
This exercise is especially valuable for those with shoulder pain, poor posture, or scapular winging.
Advanced Serratus Anterior Workouts
Once the foundational exercises are mastered, advanced training techniques can further challenge and develop the serratus anterior.
1. Weighted Protraction Movements
Increasing resistance in protraction-based movements ensures the serratus anterior is continually challenged for strength gains.
Barbell or Dumbbell Serratus Press:
Similar to a landmine press but with a heavier load.
Press the weight overhead while emphasizing protraction at the top.
This creates both pressing power and scapular control.
Cable Serratus Punch:
Attach a cable handle at chest height.
Stand side-on and punch forward, emphasizing a strong scapular protraction.
This replicates real-world movements like punching, pushing, and throwing.
2. Unilateral Serratus Training
Unilateral exercises force the serratus anterior to work independently on each side, improving balance and control.
Single-Arm Landmine Press:
Instead of using both arms, perform one-sided landmine presses.
This forces the core and shoulder stabilizers to work harder, making it an excellent tool for athletes, fighters, and lifters.
Unilateral Dumbbell Overhead Reach:
Similar to the overhead serratus reach but performed with a heavier dumbbell.
The single-arm variation improves rotational strength and shoulder stability.
Check out our best dumbbell chest exercises too!
3. Dynamic and Explosive Movements
Athletes who need power and speed should include explosive serratus-based exercises.
Medicine Ball Serratus Throw:
Stand facing a wall with a med ball.
Extend the arms fully and forcefully push the ball into the wall, emphasizing scapular protraction.
This simulates punching mechanics and builds explosive serratus strength.
Plyometric Push-Up Plus:
Perform a standard push-up plus but with an explosive push-off at the top.
Land softly and repeat.
This challenges the serratus to work at high speeds under load, mimicking sports movements.
How to Program Serratus Anterior Workouts
Now that you know the best exercises, how should you integrate them into your training?
For Shoulder Stability and Injury Prevention:
If you’re an athlete or dealing with shoulder issues, include serratus anterior work in your warm-up or accessory training:
Push-Up Plus: 2 sets of 15 reps
Wall Slides: 2 sets of 10 reps
Bear Crawls: 10 meters forward + backward
For Strength and Aesthetics:
If your goal is to build strength and muscle definition, incorporate these exercises into your upper body sessions:
Landmine Press: 3 sets of 8-12 reps
Overhead Serratus Reach: 3 sets of 12 reps
Push-Up Plus: 3 sets of 15 reps
For best results, train your serratus 2-3 times per week. Over time, you’ll notice better scapular control, stronger pressing movements, and more definition along your ribcage.
Why Serratus Anterior Workouts Improve Overall Performance
Serratus Anterior Workouts don’t just strengthen a single muscle; they enhance the entire kinetic chain of the upper body. Whether pressing, pulling, or stabilizing in functional movements, a strong serratus anterior allows for greater control, efficiency, and injury prevention.
One of the biggest benefits is improved scapular stability. The shoulder blades act as the foundation for all upper-body strength. If they move inefficiently, pressing and pulling exercises suffer, leading to compensation patterns that increase injury risk. By consistently incorporating Serratus Anterior Workouts, the scapulae remain secure against the ribcage, ensuring efficient force transfer through the arms.
Another key advantage is better overhead mechanics. Athletes who struggle with overhead lifts—whether in weightlifting, gymnastics, or CrossFit—often lack proper upward rotation of the scapula. The serratus anterior is responsible for this function, working alongside the trapezius to allow smooth, controlled motion. Without it, overhead lifts feel unstable, range of motion is restricted, and pressing power plateaus. Developing the serratus anterior creates a solid foundation for heavy snatches, jerks, and overhead presses, making lifts feel smoother and more controlled.
Serratus Anterior Workouts also play a role in breathing mechanics. The serratus connects directly to the ribcage, meaning it helps with deep, forceful breaths. Athletes involved in endurance sports, combat sports, or high-intensity functional fitness can benefit from stronger respiratory muscles, leading to better oxygen efficiency and performance under fatigue.
How Serratus Anterior Training Translates to Real-World Strength
Incorporating Serratus Anterior Workouts doesn’t just improve gym performance—it carries over into sports, daily movements, and injury prevention.
For combat sports athletes like boxers and MMA fighters, serratus strength is crucial for generating punching power. Each time a punch is thrown, the shoulder blade must protract forward efficiently. A weak serratus anterior leads to reduced reach, decreased impact force, and a higher risk of shoulder injuries. Many elite fighters dedicate time specifically to Serratus Anterior Workouts to maximize their striking speed and endurance.
In swimming, a strong serratus anterior allows for a more powerful and efficient stroke. Freestyle and butterfly strokes, in particular, rely on upward scapular rotation to generate force in the water. Weak serratus engagement causes excessive fatigue in the shoulders and leads to inefficient strokes. Strengthening the serratus through specific exercises improves endurance and propulsion, allowing for faster swim times and reduced shoulder fatigue.
For weightlifters and CrossFit athletes, the serratus anterior plays a stabilizing role in overhead lifts like snatches, jerks, and handstand push-ups. Without proper upward rotation, lifters compensate with excessive upper trapezius activation, leading to poor form and stalled progress. By prioritizing Serratus Anterior Workouts, lifters can improve stability, control, and strength in overhead positions, reducing their reliance on improper mechanics.
Even in everyday life, postural benefits from serratus training make a difference. Many people spend hours hunched over at desks, leading to a forward head position and rounded shoulders. This weakens the serratus anterior and contributes to shoulder dysfunction. Consistent Serratus Anterior Workouts counteract the negative effects of prolonged sitting, keeping the shoulders aligned and posture strong.
Why Is the Serratus Anterior Called the Boxer's Muscle?
Every punch thrown in boxing, MMA, or any striking sport involves a combination of rotational power, force transfer, and shoulder stability. The serratus anterior is responsible for scapular protraction, meaning it pulls the shoulder blade forward along the ribcage—exactly the motion needed for an effective punch.
When a boxer extends their arm in a jab or cross, the final push of force comes from the serratus anterior, driving the shoulder blade forward and allowing for maximum extension. A weak or underdeveloped serratus means punches lack that snap, reducing both speed and power.
On the other hand, a strong serratus allows a fighter to:
Extend their reach fully, adding extra distance to punches.
Generate more force at the end of a strike, increasing knockout potential.
Maintain shoulder endurance, preventing fatigue in long fights.
Improve defensive movement, making slipping and rolling more fluid.
Beyond just power and endurance, the serratus anterior also plays a key role in absorbing impact. Every time a punch is thrown, the shoulder must be stable enough to handle the force generated. Without proper serratus activation, the shoulder joint is left vulnerable, increasing the risk of injuries like impingements or rotator cuff strains.
How Boxers Train the Serratus Anterior
Elite boxers incorporate serratus anterior workouts into their training to sharpen their punches and improve endurance. Some of the most effective exercises include:
Punching With Resistance – Using resistance bands or light dumbbells during shadowboxing forces the serratus anterior to work harder, reinforcing protraction strength with every strike.
Medicine Ball Power Slams – Explosive med ball throws mimic the mechanics of a punch, training the serratus for both power and endurance.
Push-Up Plus – This variation of the push-up emphasizes scapular protraction, helping fighters develop a stronger finishing motion in their punches.
Landmine Press – The forward pressing motion strengthens the serratus in a movement pattern similar to a straight punch.
By integrating these movements into a training program, boxers not only develop stronger, more efficient punches but also reduce the risk of shoulder fatigue and injury, ensuring they can fight hard for all rounds.
How Long Does It Take to See Results?
Like any muscle, the serratus anterior requires consistent, progressive training to see noticeable improvements.
Week 1-4: Improved scapular control and activation awareness.
Week 5-8: Increased strength and endurance in pressing and overhead movements.
Week 9+: Visible definition along the ribs and better shoulder performance.
By training the serratus 2-3 times per week using a combination of bodyweight, resistance, and explosive movements, noticeable improvements occur within 6-8 weeks. Athletes and lifters will feel stronger, more stable, and experience less shoulder discomfort in pressing and overhead lifts.
How to Avoid Common Mistakes in Serratus Anterior Workouts
To maximize results, it’s important to avoid common errors that limit activation and effectiveness.
1. Not Fully Engaging the Serratus
Many lifters perform movements that involve scapular protraction but fail to consciously engage the serratus. Instead of just going through the motions, focus on actively pushing through the shoulder blades.
2. Relying Too Much on the Upper Traps
The upper traps often try to take over in pressing movements. If you feel excessive neck or trap activation, reset and focus on driving the movement from the scapula rather than shrugging the shoulders up.
3. Training Serratus Without Strengthening the Whole Shoulder Complex
While Serratus Anterior Workouts are essential, they should be balanced with other scapular stabilizers like the lower traps and rhomboids. Strengthening these muscles together creates a well-rounded, stable shoulder.
4. Overloading Too Soon
It’s tempting to add weight quickly, but the serratus anterior responds best to gradual progression and high rep activation work before moving into heavier resistance.
Final Thoughts on Serratus Anterior Workouts
Serratus Anterior Workouts are essential for anyone looking to build stronger, more stable shoulders, improve pressing mechanics, and achieve that defined, athletic look. Whether you’re an athlete aiming for peak performance, a lifter looking to improve overhead strength, or simply someone who wants to correct posture and prevent injuries, dedicating time to serratus-specific training is a game-changer.
With the right combination of activation, strength, and explosive exercises, the serratus anterior can transform both function and aesthetics, leading to better movement, greater resilience, and a physique that stands out. Stay consistent, train smart, and feel the difference in every rep.
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