The serratus anterior is the main muscle that is underneath your arms to the sides of your chest. Its primary function is to pull the shoulder blades to the front and back around your upper torso. It also works with your shoulders, chest, back and abs to perform various movement patterns, such as pushing, lifting and pulling.
Pushups
A pushup involves moving your body away from your hands, which are in a fixed position. It works your movers, which include the chest, shoulders and serratus anterior, while your stabilizers, including your spine, abs and hip, keep your body in alignment. Put your hands on the ground about shoulder-width apart, with your feet slightly apart on the ground on your toes. Lower your body down until your hips and chest almost touch the ground. Keep your elbows out to the sides or close to your ribs. Exhale and push yourself up without moving your body. Perform two to three sets of 10 to 15 reps.
Pullups
Pullups work your back, shoulders, arms and the serratus anterior,which move your body, while your abs and spine stabilize your body as you move. Grab a pullup bar with both hands about shoulder-width apart, with your hands facing toward or away from you. Exhale and pull yourself up until your head clears over the bar. Lower your body down until your arms are fully extended. Perform two to three sets of eight to 12 reps.
Medicine Ball Chest Pass
This exercise works on core stabilization and power production in your upper body. Use a heavier medicine ball if you wish to improve high-intensity power and strength. Otherwise, use a lighter ball if you wish to improve speed and endurance. Stand about 3 to 4 feet away from a sturdy wall with your legs about hip-width apart. Hold a 6-pound medicine ball with both hands near your chest. Bend your legs slightly and quickly straighten your legs as you throw the ball in front of your chest. Exhale as you throw. Catch the ball after it bounces once off the wall. Repeat the exercise for three sets of 10 to 20 throws.
Standing Lateral Stretch
This exercise stretches the muscles and connective tissues from under your arm, through your torso, and down to your hip and outer thigh on one side of your body. Stand with your feet slightly apart and raise your left arm over your head. Lean your torso to your right and push your hip to your left. Hold the stretch for five to six deep breaths. Repeat the stretch twice on each side of your body.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
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