The serratus anterior is a muscle that connects the upper eight or nine ribs to the scapula -- the wing-shaped bone known as the shoulder blade. The job of the serratus anterior is to ensure the scapula is held against the thoracic wall, and it also pulls the scapula around the ribcage. For this reason it is good for protecting against a punch and is therefore known as the boxer's muscle. There are a number of exercises that will isolate and work the serratus anterior.
Incline Shoulder Raises
This exercise can be done with dumbbells or a barbell. Lie on an inclined bench, and hold the barbell in both hands with your hands shoulder-width apart. The bar should be positioned directly over your chest. Keep your elbows straight while you raise your shoulders only toward the bar. A convenient way to perform this exercise is to do it directly after you perform incline chest presses. Do two sets of 12 to 15 repetitions, or as your fitness allows.
Overhead Shoulder Raises
This exercise can be done with dumbbells or a barbell and is similar to the incline shoulder raise. Sit up with a straight spine, and hold the barbell in both hands with your hands shoulder-width apart. Keep your elbows straight as you raise your shoulders toward the barbell as far as possible. Do two sets of 12 to 15 reps, or as your fitness allows.
Serratus Pushup
Lie on the floor on your stomach, and raise yourself up onto your elbows and knees. Allow your body to relax toward the floor so that your shoulder blades squeeze toward each other. Press toward the floor with your elbows, and arch your upper back to separate your shoulder blades. Do two sets of 10 to 12 repetitions, or as your fitness allows.
Serratus Shrug
Lift yourself at a dip station until your arms are extended. Bend your knees to 90 degrees, and cross your ankles. Press your shoulders down, and lift your upper body up without changing the position of your arms. Hold for five seconds, release, and repeat. Start out with two sets of 10 repetitions, or as your fitness allows. Increase the amount of time you hold the position as your strength increases.
References
- ExRx.net: Serratus Anterior
- "Bodybuilding Anatomy"; Nick Evans; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
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