Serratus Anterior
The muscle on the side of the ribcage responsible for scapular protraction and stability.
Updated
The serratus anterior wraps around the ribcage from the shoulder blade, creating a serrated appearance when developed. It protracts the scapula (pushes it forward) and is important for overhead pressing and punch power. Training includes push-up plus, landmine presses, and reaching movements.
Examples
- Push-up plus for serratus activation
- Visible as finger-like muscles on ribs
- Important for overhead pressing
Exercises that train the chest
84 exercises in the library target the chest as their primary muscle.
Flat Bench Cable Flyes
Strength · Cable
Forward Drag with Press
Strongman · Other
Front Raise And Pullover
Strength · Barbell
Hammer Grip Incline DB Bench Press
Strength · Dumbbell
Heavy Bag Thrust
Plyometrics · Other
Incline Cable Chest Press
Strength · Cable
Incline Cable Flye
Strength · Cable
Incline Dumbbell Bench With Palms Facing In
Strength · Dumbbell
Common questions
What is Serratus Anterior?
The muscle on the side of the ribcage responsible for scapular protraction and stability. The serratus anterior wraps around the ribcage from the shoulder blade, creating a serrated appearance when developed.
What exercises train the Serratus Anterior?
Good options include Flat Bench Cable Flyes, Forward Drag with Press, Front Raise And Pullover, Hammer Grip Incline DB Bench Press, Heavy Bag Thrust. Each links to a step-by-step guide with demonstration images.
What are examples of Serratus Anterior?
Push-up plus for serratus activation; Visible as finger-like muscles on ribs; Important for overhead pressing.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus