ManySerratus anterior exercises in 3D
Serratus anterior: what it does, and 2 exercises that train it — animated position by position.
Muscle Workout 3D › Serratus anterior
The serratus anterior: Serratus anterior
A saw-toothed muscle on the side of the ribcage. Its slips start on the upper eight or nine ribs and run back under the shoulder blade to its inner edge.
What the serratus anterior does
- Pushes the shoulder blade forward around the ribcage (protraction) — the end of a punch or a push-up
- Rotates the shoulder blade upward so the arm can go fully overhead
- Holds the shoulder blade flat against the ribs
The 2 best serratus anterior exercises
Each one is shown on the 3D figure above, position by position, with the serratus anterior lit red. Tap one to watch it.
Lying dumbbell punch
Beginner · Dumbbells · works serratus anterior, with help from the front shoulders and chest. Typical: 3 × 8–12. Watch it in 3D
- Lie on your back with your knees bent, holding dumbbells straight up over your shoulders.
- Without bending your elbows, push the dumbbells toward the ceiling so your shoulder blades lift off the floor.
- Lower the shoulder blades back down slowly.
Keep in mind: Arms stay straight; Reach the knuckles up; Small, controlled movement. Avoid: bending the elbows into a press; shrugging toward the ears; rushing.
Push-up plus
Beginner · Bodyweight · works serratus anterior, with help from the chest, front shoulders and abs. Typical: 3 × 8–12. Watch it in 3D
- Start in the top of a push-up with straight arms (on your knees is fine).
- Without bending your elbows, let your chest sink so your shoulder blades come together.
- Push the floor away so your upper back rises and your shoulder blades spread apart.
Keep in mind: Arms stay straight; Push the floor away; Small movement, big squeeze. Avoid: bending the elbows; hips piking up; rushing.
Exercises where the serratus anterior help
These train other muscles first, but the serratus anterior work alongside them:
- Push-up (bodyweight)
- Incline push-up (bodyweight, bench)
- Dumbbell front raise (dumbbells)
- Pike push-up (bodyweight)
- Dumbbell pullover (dumbbells, bench)
- Plank (bodyweight)
- Ab wheel rollout (bodyweight)
How to train the serratus anterior
- Push-up plus and scapular push-ups train it directly: at the top, push the floor away a little more.
- A weak serratus can let the shoulder blade “wing” away from the ribs; training it supports shoulder health.
- Ab wheel rollouts and overhead presses with a full reach also work it.
| Goal | Sets × reps | Rest |
|---|---|---|
| Build muscle | 3 × 8–12 | 75 s |
| Get stronger | 4 × 4–6 | 3–3 min |
| Endurance & tone | 3 × 15–20 | 45 s |
| Holds (plank, wall sit) | 3 × 20–60 s | 60 s |
Questions
What are the best exercises for the serratus anterior?
Good choices are lying dumbbell punch and push-up plus. Push-up plus and scapular push-ups train it directly: at the top, push the floor away a little more.
Can I train the serratus anterior at home without equipment?
Yes. Push-up plus needs no gym equipment.
How many sets and reps should I do for the serratus anterior?
As a general start, 2–4 hard sets per exercise and about 10–20 sets a week for a muscle you want to grow: 8–12 reps to build muscle, 4–6 heavier reps for strength, 15–20 for endurance. Leave a rep or two in reserve and keep good form.
What does the serratus anterior do?
Pushes the shoulder blade forward around the ribcage (protraction) — the end of a punch or a push-up. Rotates the shoulder blade upward so the arm can go fully overhead. Holds the shoulder blade flat against the ribs.
Other muscles: Chest · Front shoulders · Side shoulders · Rear shoulders · Rotator cuff · All muscles
General fitness information for healthy adults, not medical advice.