Your serratus anterior is a set of finger-like muscles that connect your upper ribs to your scapula, on either side of your torso. Your serratus anterior is primarily responsible for three functions: It holds your shoulder blades against your torso; it abducts them -- that is, it moves them away from the midline of your body; and it also rotates your shoulder blades up. Throwing punches is an excellent way to work this "boxer's muscle," but you can also target your serratus anterior with free weights.
Dumbbell "Punches"
Step 1
Lie flat on your back, on the floor or on a weight bench. Your knees should be bent, feet flat on the floor or bench.
Step 2
Hold a dumbbell in one hand, with your elbow bent and close to your body. Your palm should face in toward your body. Use a small dumbbell for this exercise, since you're targeting a relatively small, specific muscle.
Step 3
Push the dumbbell toward an imaginary point above your opposing knee. If you're working your right side, you'll move the dumbbell toward a point about a foot above your left knee. Imagine that you're punching a focus mitt, but use a slow, smooth and controlled motion.
Step 4
Bring the dumbbell back to the starting position for another repetition.
Serratus Pushups
Step 1
Stand about 2 feet away from a wall. Lean forward, keeping your entire body straight, and place both hands on the wall, just below chest level. Your feet should be about hip-width apart.
Step 2
Straighten your arms as if you were doing wall pushups.
Step 3
Keep your arms straight as you retract your shoulder blades. That is, bring them closer to the midline of your back. It might help to imagine you're pinching a pencil between your shoulder blades, or trying to get your chest as close as possible to the wall without bending your arms.
Step 4
Push your chest as far away from the wall as possible. Your arms are still straight and your hands don't come away from the wall, so the motion comes from abducting your shoulder blades, moving away from the midline of your body.
Step 5
Retract your shoulder blades again, preparing for the next repetition.
Twisting Cable Incline Presses
Step 1
Sit down with a cable pulley behind, and slightly outside, the shoulder you're going to work. The pulley should be just below shoulder level. A functional trainer is ideal for this type of exercise.
Step 2
Grasp the cable pulley in the working hand. Let your elbow naturally rise to slightly below shoulder level.
Step 3
Sit up straight. Press the pulley handle up and across your body, at a 30-degree to 45-degree elevation from the plane of your shoulders. Let your body twist away from the cable pulley as you push, moving the working shoulder forward.
Step 4
Reverse the motion back to the starting position to prepare for another repetition.
Tips and Warnings
- Eight to 12 repetitions is the standard for most weight training exercises, but if you're in therapy for serratus anterior weakness, your physical therapist will give you specific exercise guidelines.
Things You'll Need
- Dumbbells
- Cable machine
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