Your serratus anterior muscles look like little fingers lining the sides of each half of your rib cage. This muscle inserts on the underside surface and inner border of your shoulder blades. The serratus anterior is slightly visible between your pecs, lats and oblique muscles. The primary function of your serratus is to pull the shoulder down and forward. It also acts to abduct and rotate your shoulders upward. Your serratus anterior muscles are engaged when you do overhead exercises for your back and shoulders.
Step 1
Execute dumbbell pullovers using heavy weights. In order to build muscle, you must use heavy weights so you can only perform six to 12 repetitions per set. Hold the bar of one dumbbell with both hands. Lie back on a flat bench with the base of your head near the end of the bench. Position your hands on the dumbbell so your thumbs and index fingers encircle the bar while the plate is resting in your palms. Keep your arms straight with only a slight bend in your elbows. Move the dumbbell behind your head until your arms are nearly parallel to the floor. Contract your muscles to bring the dumbbell back over your chest. Complete six sets of pullovers.
Step 2
Include front bridges. This exercise engages several muscles including your serratus anterior. Lie face down on an exercise mat. Keep your elbows close to the sides of your body and directly under your shoulders. Your forearms are in contact with the mat and your palms are facing each other; your pelvis and legs are still on the ground. Contract your glutes, abs and your serratus anterior muscles to raise your body into a bridge position. Maintain a straight line in your body and hold this position for five to 10 seconds. Return to the start position and repeat for six sets of six to 12 reps. Increase the intensity of this exercise by holding the bridge for 30 seconds.
Step 3
Execute barbell presses in a squat in rack. This exercise engages your shoulders, triceps, trapezius and your serratus anterior muscles. Position the barbell so that it is two inches lower than the level of your straightened arms. Place the safety bars at chest level. Hold the bar slightly wider than your shoulders, lift it off the pegs and take two steps back. Lower the barbell toward your collarbones then press it back above your head. Complete six sets of six to 12 repetitions.
Tips and Warnings
- Execute dumbbell pullovers every time you work your back because this is an exercise which highly engages your serratus anterior muscles. Include "all out" sprint intervals once a week because the powerful and rapid pumping of your arms also strongly activates the serratus.
- Do not use barbells to do pullovers. The bar places your shoulder joint in a high-risk position which could dislocate your arms.
Things You'll Need
- Dumbbells
- Flat bench
- Exercise mat
- Barbell
- Squat rack
References
- “Anatomy & Physiology”; Gary Thibodeau, Ph.D. and Kevin Patton, Ph.D.; 2007
- “Strength and Conditioning Journal”; Dumbbell Pullover; Christopher Leavy; April 2004
- “Strength and Conditioning Journal”; Front Bridge; John Graham; October 2009
- “Strength and Conditioning Journal”; Barbell Overhead Press; December 2008
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