The serratus anterior muscle is used for performing upward rotation, pressing and rowing motions. The muscle is located on the sides of the ribcage slightly below the chest, and helps stabilize the scapula. Training the serratus anterior helps keep the shoulder blade in place. The best serratus anterior exercises stimulate the muscle to keep your upper body strength equally balanced and prevent injury.
Rear Fly
Rear flies recruit the serratus anterior and posterior deltoids. Stand with your feet shoulder-width apart with a dumbbell in each hand. Bend over from the hips so your upper body is almost parallel to the ground. Let your arms hang parallel to the floor with your palms facing each other. Squeeze your shoulder blades together and raise the dumbbells out to the sides until your hands are even with your shoulders. Slowly lower the dumbbells down to the starting position. Perform four sets of 12 repetitions.
Barbell Front Raises
Barbell front raises engage the anterior deltoids, core and serratus anterior. Begin by standing with your feet shoulder-width apart. Hold the barbell with your palms facing down and arms hanging straight toward the floor. Lift the barbell up to shoulder-height while your arms remain straight. Lower the barbell down and to the starting position. Repeat for four sets of 12 repetitions.
Decline Pushups
Decline pushups work the chest, arms, serratus anterior and core. Stand in front of a flat bench with your back facing the bench. Place your hands on the floor in front of you and position your feet on top of the bench. Space your hands shoulder-width apart. Lower your chest toward the ground. Pause for 1 second at the bottom of the movement. Press your body up and return to the starting position. Repeat the exercise for four sets of 12 repetitions.
Seated Side Raises
Performing seated side raises targets the medial deltoids and serratus anterior. Sit on a flat bench with your arms at your sides. Hold a dumbbell in each hand. Lift the dumbbells out to the sides until your hands are even with your shoulders. Slowly lower your arms down to the starting position. Repeat for four sets of 12 repetitions.
References
- Bodybuilding.com: What is the Best Isolation Workout?
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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