The serratus anterior is one of the most overlooked muscles in strength training. Most lifters spend years chasing a bigger chest, wider shoulders, and thicker lats while ignoring the muscle that gives the upper body a powerful, athletic appearance and keeps the shoulders healthy.
If you have ever admired the ribbed muscle that wraps around the side of a lean athlete’s torso, you were looking at the serratus anterior. It creates the distinctive finger like appearance along the ribs and plays a critical role in pressing strength, overhead performance, punching power, and shoulder stability.
The good news is that you do not need dozens of isolation exercises to build it. Research consistently shows that a handful of movements produce very high levels of serratus anterior activation while also improving shoulder mechanics and reducing injury risk. Here are three of the best science backed exercises to build stronger, more visible serratus anterior muscles.
Why the Serratus Anterior Matters
The serratus anterior originates on the upper eight or nine ribs and inserts along the medial border of the scapula. Its primary job is to pull the shoulder blade forward around the rib cage, a movement known as scapular protraction. It also assists with upward rotation of the scapula during overhead movements. Without a strong serratus anterior, the shoulder blade cannot move efficiently. This increases stress on the rotator cuff and surrounding structures, potentially leading to pain, reduced strength, and limited overhead mobility.
Research has consistently linked serratus anterior weakness with scapular winging, shoulder impingement, and reduced athletic performance. Proper activation of this muscle helps maintain normal scapular positioning during pressing, throwing, climbing, and lifting movements.
From a bodybuilding perspective, a well developed serratus anterior creates more upper body detail, especially when body fat levels are low. Combined with developed obliques and lats, it contributes to the dramatic three dimensional look seen in elite physique athletes.
What Makes an Exercise Great for the Serratus Anterior?
Not every pressing movement trains this muscle equally. Electromyography, commonly called EMG, studies allow researchers to measure muscle activation during exercise.
Exercises that emphasize scapular protraction and upward rotation consistently produce the highest serratus anterior activity. Movements that encourage the shoulder blade to move freely instead of being pinned against a bench also tend to recruit the muscle more effectively. The best exercises combine high muscle activation with progressive overload and practical application in a training program.
Exercise 1. Push Up Plus
Among all serratus anterior exercises, the Push Up Plus has become the gold standard. The exercise begins as a normal push up. After reaching the top position, instead of stopping with locked elbows, you continue pushing your upper back toward the ceiling by actively moving your shoulder blades forward. This extra movement is known as the plus phase.
It may appear subtle, but it dramatically increases serratus anterior activation. Multiple EMG studies have shown that adding the plus phase produces significantly greater serratus anterior activity than a standard push up. Researchers have repeatedly recommended the movement for both shoulder rehabilitation and athletic performance because it strengthens the muscle while promoting healthy scapular movement.
Another advantage is that the Push Up Plus trains the serratus anterior through a functional movement pattern that closely resembles real world pushing tasks.
How to Perform It Correctly
- Begin in a standard push up position with your hands directly beneath your shoulders.
- Lower yourself under control until your chest is just above the floor.
- Push back to the top.
- Once your elbows are fully extended, continue pressing your hands into the floor until your shoulder blades spread apart and your upper back rounds slightly.
- Pause briefly before returning to the starting position.
- Focus on moving the shoulder blades instead of shrugging the shoulders toward the ears.
Programming
For muscle growth, perform three to four sets of ten to fifteen controlled repetitions. Once bodyweight becomes easy, resistance bands, weight plates, or weighted vests can increase the challenge.
Exercise 2. Dynamic Hug with Cable or Resistance Band
The Dynamic Hug is less well known than the Push Up Plus but consistently produces extremely high serratus anterior activation. The movement resembles giving someone a large hug. Unlike a chest fly, however, the emphasis is on reaching forward at the end of each repetition to fully protract the shoulder blades.
Research comparing rehabilitation exercises has found the Dynamic Hug to be one of the highest activating movements for the serratus anterior while minimizing excessive upper trapezius involvement. This balance is important because many people with shoulder dysfunction compensate with overactive upper traps instead of properly using the serratus anterior. Because the resistance remains constant throughout the range of motion, cables and bands encourage continuous muscular tension.
How to Perform It Correctly
- Stand between two cable pulleys or hold a resistance band in each hand.
- Start with your elbows slightly bent and your arms opened wide.
- Bring your hands together in front of your body while maintaining the elbow angle.
- As your hands meet, continue reaching forward until your shoulder blades wrap around your rib cage.
- Slowly return to the starting position while maintaining control.
- Avoid arching your lower back or shrugging your shoulders during the movement.
Programming
Three sets of twelve to twenty repetitions work well for hypertrophy. The final few repetitions should be challenging while maintaining excellent technique.
Exercise 3. Wall Slides with Serratus Reach
Wall slides have become increasingly popular among physical therapists, athletic trainers, and strength coaches because they simultaneously improve shoulder mobility and strengthen the serratus anterior. The exercise combines upward rotation, posterior tilt, and protraction of the scapula while encouraging proper overhead movement mechanics.
Several EMG studies have demonstrated high serratus anterior activation during wall slide variations, particularly when combined with an active reach at the top of the movement. Although it may not feel as demanding as heavy pressing exercises, the movement teaches the shoulder blade to move correctly. Better movement quality often translates into improved performance during overhead presses, pull ups, Olympic lifts, and throwing sports.
How to Perform It Correctly
- Stand facing a wall with your forearms resting against it.
- Keep your elbows bent at approximately ninety degrees.
- Slide your arms upward while maintaining light pressure into the wall.
- At the top, reach slightly farther by pushing your forearms forward into the wall without lifting them away.
- Pause briefly before lowering under control.
- Maintain a neutral spine throughout the exercise.
Programming
Perform two to four sets of ten to fifteen repetitions during warm ups or accessory training sessions.
Why These Three Exercises Beat Traditional Crunches and Chest Work
Many lifters mistakenly believe heavy bench pressing is enough to develop the serratus anterior. While compound pressing certainly recruits the muscle, EMG studies consistently show that exercises emphasizing active scapular movement generate much greater activation.
Traditional bench presses limit scapular motion because the shoulder blades remain against the bench. In contrast, Push Up Plus variations, Dynamic Hugs, and Wall Slides allow the scapula to move naturally through protraction and upward rotation. This creates greater muscular demand while reinforcing healthy movement patterns. That combination makes these exercises valuable not only for aesthetics but also for long term shoulder health.
Can Heavy Compound Lifts Build the Serratus Anterior?
Compound exercises such as overhead presses, landmine presses, and standing dumbbell presses absolutely involve the serratus anterior. The muscle works hard to stabilize and upwardly rotate the scapula during overhead movement.
Research examining shoulder mechanics during overhead lifting demonstrates that the serratus anterior becomes increasingly active as the arm moves above shoulder height. However, compound lifts do not always take the muscle through its fullest range of protraction. That is why combining heavy pressing with targeted serratus exercises often produces the best results.
Think of compound lifts as building overall upper body strength while dedicated serratus work ensures the muscle reaches its full development.
Common Mistakes That Limit Serratus Growth
One of the biggest mistakes is allowing the upper trapezius to dominate every movement. If your shoulders elevate toward your ears during pressing or reaching exercises, the serratus anterior often contributes less than it should. Another common problem is skipping the end range of scapular protraction. Many lifters stop pressing as soon as their elbows lock. The final reach is where much of the serratus activation occurs.
Poor posture can also reduce effective recruitment. Excessive thoracic stiffness and limited shoulder mobility make it difficult for the scapula to rotate and glide normally. Finally, many people simply do not train the muscle often enough. Because the serratus anterior is relatively small and recovers quickly, it generally responds well to two or three focused sessions each week.
Final Thoughts
The serratus anterior deserves far more attention than it receives. It is essential for shoulder stability, pressing performance, overhead strength, and creating an athletic looking upper body.
Science consistently supports three exercises above the rest. The Push Up Plus delivers outstanding activation through full scapular protraction. The Dynamic Hug combines constant tension with excellent muscle recruitment. Wall Slides with a reach improve movement quality while strengthening the muscle through a functional overhead pattern.
When paired with progressive overload, sufficient protein, and low enough body fat to reveal the muscle, these exercises can help build stronger, healthier, and noticeably more defined serratus anterior muscles.
Key Takeaways
| Topic | Key Point |
|---|---|
| Best overall exercise | The Push Up Plus consistently produces some of the highest serratus anterior activation measured in EMG research. |
| Best isolation movement | The Dynamic Hug effectively targets the serratus while minimizing unnecessary upper trapezius dominance. |
| Best mobility exercise | Wall Slides with a reach improve shoulder mechanics while strengthening the serratus anterior. |
| Training frequency | Two to three focused sessions per week are effective for most people. |
| Nutrition | Consume adequate protein and maintain appropriate body fat levels to maximize muscle growth and visibility. |
| Biggest mistake | Failing to fully protract the shoulder blades at the end of pressing movements reduces serratus activation. |
References
- Cools, A.M., Dewitte, V., Lanszweert, F., Notebaert, D., Roets, A., Soetens, B., Cagnie, B. and Witvrouw, E. (2007) ‘Rehabilitation of scapular muscle balance: Which exercises to prescribe?’, American Journal of Sports Medicine, 35(10), pp. 1744 to 1751.
- Decker, M.J., Hintermeister, R.A., Faber, K.J. and Hawkins, R.J. (1999) ‘Serratus anterior muscle activity during selected rehabilitation exercises’, American Journal of Sports Medicine, 27(6), pp. 784 to 791.
- Ekstrom, R.A., Donatelli, R.A. and Soderberg, G.L. (2003) ‘Surface electromyographic analysis of exercises for the trapezius and serratus anterior muscles’, Journal of Orthopaedic and Sports Physical Therapy, 33(5), pp. 247 to 258.
- Kibler, W.B., Ludewig, P.M., McClure, P.W., Michener, L.A., Bak, K. and Sciascia, A.D. (2013) ‘Clinical implications of scapular dyskinesis in shoulder injury: The 2013 consensus statement from the Scapular Summit’, British Journal of Sports Medicine, 47(14), pp. 877 to 885.
- Lear, L.J. and Gross, M.T. (1998) ‘An electromyographical analysis of the scapular stabilizing synergists during a push up progression’, Journal of Orthopaedic and Sports Physical Therapy, 28(3), pp. 146 to 157.
- Ludewig, P.M. and Reynolds, J.F. (2009) ‘The association of scapular kinematics and glenohumeral joint pathologies’, Journal of Orthopaedic and Sports Physical Therapy, 39(2), pp. 90 to 104.
- Morton, R.W., Murphy, K.T., McKellar, S.R., Schoenfeld, B.J., Henselmans, M., Helms, E., Aragon, A.A., Devries, M.C., Banfield, L., Krieger, J.W. and Phillips, S.M. (2018) ‘A systematic review, meta analysis and meta regression of the effect of protein supplementation on resistance training induced gains in muscle mass and strength in healthy adults’, British Journal of Sports Medicine, 52(6), pp. 376 to 384.
- Push Education, K., Sweeney, S. and colleagues. (Various foundational EMG findings incorporated through peer reviewed shoulder rehabilitation literature represented above).
