The serratus anterior muscle wraps around the top of your rib cage, attaching to the top eight or nine ribs on one end and to the front, inside portion of the scapula bone within your upper back on the other. The muscle protracts the scapula, pulling it forward, and upwardly rotates the bone when you lift your arm sideways, away from your body. Strengthening the serratus anterior by participating in a well-designed resistance-training program will help the muscle function capably and possibly prevent injuries. Consult a personal trainer to design an individualized program, and check with your doctor if any exercise causes pain other than mild muscle soreness.
Step 1
Perform an aerobic exercise, such as jogging, jumping rope or riding a stationary bike for five to 15 minutes to increase your core body temperature and heart rate.
Step 2
Swing your arms forward and backward for 30 to 60 seconds and side to side, crossing them in front of your belly repeatedly, for 30 to 60 seconds to stimulate blood flow to the serratus anterior and secondary muscles that will contract during the ensuing exercises.
Step 3
Attach the middle of a resistance band to a sturdy object at shoulder height. Stand with your back to the object and grasp the ends of the band with both hands, then walk forward until the ends are taut. Lift your arms sideways to shoulder height with your palms facing downward, then bring them together in front of your chest while keeping your elbows slightly flexed --- like you're hugging someone. Return to the starting position slowly and repeat.
Step 4
Tie one end of the resistance band to a sturdy object at waist height. Stand with your left side closest to the object and hold the opposite end of the band with your right hand, so it crosses in front of your body. Move away from the object to tighten the band, then lift your arm sideways to shoulder height to stretch the band and let it back down slowly. Perform 10 repetitions, then turn around and do the exercise with your left arm.
Step 5
Assume a pushup position, with your hands directly under your shoulders. Perform a traditional pushup from your knees or toes by fully extending your arms, then continue to elevate your body by protracting your scapula bones as far as possible. Reverse to the starting position slowly and repeat.
Step 6
Lie on an inclined bench --- with your head above your knees --- and hold a barbell above your chest with your hands at shoulder width, your arms fully extended and your palms facing forward. Protract your scapula bones to lift your shoulders as high as possible while keeping your arms straight, then return to the starting position and repeat.
Step 7
Sit with your back to a cable machine and hold the handle in your left hand with your elbow flexed to 90 degrees and elevated sideways to shoulder height, and your forearm parallel to the floor and pointed forward. Extend your arm to punch your hand forward until it's in front of your chest, then reverse to the starting position slowly and repeat. Complete at least 10 repetitions, then switch arms.
Step 8
Interlock your fingers behind your buttocks, then retract your scapula bones and pull your shoulders backward until you feel gentle tension through the front of your chest and shoulders. Hold the stretch for 10 to 30 seconds, then relax. Complete multiple repetitions to cool down from your workout.
Tips and Warnings
- Perform the workout two or three times per week, completing three sets of 10 or more repetitions for each exercise and resting for one to two minutes between sets.
- Resistance training can cause injuries if you try to lift too much weight or use improper technique.
Things You'll Need
- Resistance band
- Inclined bench
- Barbell
- Cable weight machine
References
- Get Body Smart: Serratus Anterior Muscle
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
- "The American Journal of Sports Medicine"; Serratus Anterior Muscle Activity during Selected Rehabilitation Exercises; Michael Decker, et al.; 1999
- ExRx.net: Chest Exercise Menu
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