Fitness
They also play an important role in lifting and pulling.
The serratus anterior muscles are often overlooked during a workout.
On the plus side, though, its super easy to add serratus anterior exercises to your fitness routine.
It acts toprotract the shoulder, which means it helps it pull forward, she tells Bustle.
If it doesnt get enough attention in a workout, these simple motions might start to feel more difficult.
These moves include the serratus in the mix and help keep it strong.
1Band Chest Press
MacPherson recommends this press exercise as an easy way to work your serratus.
Anchor aresistance bandbehind you on a fixed point.
Hold an end of the band in both hands.
Step one leg forward in a staggered stance, about hip-width apart.
Protract your shoulder blades and squeeze them at the end of the motion.
Slowly reverse to start and press again.
Place your feet on an elevated surface, like a weight bench.
Place your hands on the ground toget into a push-up position.
Slowly lower your chest closer to the floor by bending your elbows.
Your elbows should point backward at an angle so your arms form an arrow shape.
Raise up by pushing through your hands, using your chest muscles.
Protract your shoulders fully and squeeze before lowering again.
It works the serratus as you protract your shoulder to throw punches, MacPherson says.
Thats why the serratus muscle is usually very noticeable in boxers.
Get into a boxers stance with one foot stepped slightly forward.
Begin tothrow puncheslike a jab, cross, or uppercut.
For a challenge, hold onto a light set of dumbbells or wear weighted gloves.
4Serratus Punch
For another punch-based move, try this one.
Lie on your back with a dumbbell in each hand.
Start small with a 2 to 3-pound weight, then move up to 5 to 10 pounds.
Reach your arms straight up overhead.
Keep your arms straight, elbow locked.
Lower your shoulder blade back down and repeat.
Aim for 2 sets of 15 reps on each arm.
5Dumbbell Pullover
For this move, all you need is a dumbbell and a bench.
Here, MacPherson breaks it down.
Place your upper back on the bench and lift your hips.
Hold the dumbbell in both hands.
Bring the dumbbell over your chest.
Slowly lower it behind your head.
Keep a slight bend in your elbows.
And thats why a plank will do the trick.
Start on all fours.
Slide your shoulder blades together and then apart for one minute to warm them up.
Hold your shoulder blades in a neutral position.
Step your left foot and then your right foot back into aplank.
Engage your core.
-Hold the plankas you lightly tap your knees to the floor one at a time.
Aim to feel the heat in your shoulder blades.
Move your knees down and up for 30 seconds without collapsing your shoulders or ribs.
7Bear Crawl
For another weight-bearing move, try thebear crawl.
Place your hands and feet on the floor about shoulder-width apart.
Facing the ground, crawl forward moving your right leg while simultaneously moving your left arm.
see to it your knees don’t touch the floor and that your back stays flat.
Switch sides and move your right arm and left leg in unison.
Repeat 2 to 3 sets of 10.
Start by facing a wall standing with your feet shoulder-width apart.
Place your forearms on the wall with your thumbs facing you and your elbows parallel to your chest.
Bring your shoulders closer together in the front and engage your abdominal muscles.
Begin to slide your arms up the wall as far as you could reach.
Slide your arms back down, making sure to engage your serratus anterior muscle.
Get on the floor on your knees behind a rollout gadget.
Grasp the roller handles.
Tuck your tailbone under to brace your abs.
Start to roll it away from you while keeping your core tight and back straight.
Repeat 5 to 10 reps.
Studies referenced:
Conduah, AH.
(2010).Clinical management of scapulothoracic bursitis and the snapping scapula.
Lung, K. (2022).Anatomy, Thorax, Serratus Anterior Muscles.
