8 BEST Exercises for Serratus Anterior (Shoulder and Scapular Strength)

Summary by Krater

Dr. Tony Comella explains the anatomy and function of the serratus anterior muscle and demonstrates eight targeted exercises, such as the uppercut, dumbbell arm raise, and push-up plus, concluding with programming recommendations for shoulder pain or improved aesthetics.

From the video

Answers: What are the best exercises to target the serratus anterior muscle?

• Serratus anterior anatomy and function
• Scapular protraction and upward rotation
• Shoulder strengthening exercises
• Shoulder pain management and rehabilitation
• Scapular movement awareness

Exercises

• uppercut · dumbbell
• dumbbell arm raises · dumbbell
• push-up plus to downward dog · bodyweight
• push-up plus to dolphin pose · bodyweight
• wall slide · pillow case
• banded punch · resistance band
• dynamic hug · resistance band
• push-up plus · bodyweight

What it concludes

• Exercises creating upward rotation of the scapula produce much more EMG activity in the serratus anterior than straight scapular protraction exercises.
• The push-up plus on a stable surface with elbows straight and shoulder flexion around 110 to 120 degrees elicits high serratus anterior activation.
• Compound exercises like overhead pressing and push-ups are generally sufficient for high activation of the serratus anterior and challenge other upper extremity muscles.
• For individuals with shoulder pain, choosing 1 to 2 targeted serratus anterior exercises for 2 to 4 sets of 8 to 15 reps, 3 to 4 times a week, is recommended.