Ronald Trujillo, BS, demonstrates how to train one of the most overlooked muscle groups in the body, the serratus anterior! Ronald goes through three variations of serratus anterior exercises using only a band and a sturdy anchor point to help you balance out the upper body training of your clients and potentially alleviate or even prevent shoulder issues! Training the serratus anterior can be a quick and easy addition to your training as either a warm-up or accessory movement to upper body days. This easy exercise can pay dividends in your clients’ long-term health and help keep them making steady progress year after year! Understanding the mechanics and modifications best to meet the demands of your client’s desired outcomes enables you to level up your exercise instruction.
What is the serratus anterior?
The serratus anterior is a key muscle located on the side of the ribcage, vital for shoulder movement and stability. It originates from the upper eight ribs and inserts on the medial border of the scapula. This muscle is crucial in scapular protraction, allowing for effective arm movements such as pushing and overhead lifting. Strengthening the serratus anterior can enhance athletic performance and improve posture while reducing the risk of shoulder injuries. Incorporate exercises like push-ups, wall slides, or scapular push-ups to target this muscle effectively in your clients’ training programs.
Targeting the Serratus Anterior
Training the serratus anterior is critical for enhancing shoulder stability and upper body strength. Here are several effective exercises to incorporate into your clients’ workouts:
1. Push-Ups: Standard or incline push-ups engage the serratus anterior as the scapula protracts during the upward phase. Encourage clients to focus on extending their shoulder blades away from their spine at the top.
2. Scapular Push-Ups: This variation involves performing push-ups while keeping the arms straight. Clients should lower and raise their bodies by moving the scapulae, emphasizing the protraction and retraction of the shoulder blades.
3. Wall Slides: Have your clients stand with their backs against a wall, arms in a ‘W’ position. As they slide their arms up to form a ‘Y’, the serratus anterior stabilizes the scapulae, improving mobility and function.
4. Dumbbell Punches: In a standing or seated position, clients can punch forward with light dumbbells, focusing on fully extending the arm and protracting the scapula at the end of each punch, directly engaging the serratus anterior.
5. Plank to Side Plank: Transitioning from a plank to a side plank encourages the serratus anterior to stabilize the shoulder. Instruct clients to hold each position for a few seconds to maximize muscle engagement.
6. Cable or Resistance Band Protraction: Attach a resistance band or cable at shoulder height. Have clients stand with their side to the attachment point, pulling the band while protracting the scapula.
Incorporate these exercises into your clients’ routines to build a stronger, more functional serratus anterior, which will promote better performance and reduce injury risk.
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