What exercise works the serratus anterior?

What exercise works the serratus anterior?

Shoulder blade protractions are a great exercise to prepare for the added weight your serratus anterior will meet during push-ups. To protract your shoulders, pull your shoulder blades away from your spine. If you give yourself a bear hug, you are protracting your shoulders.

How do you strengthen the serratus anterior muscle?

8 of The Best Serratus Anterior Exercises

1. Push-ups. Push-ups are an underrated and often avoided bodyweight exercise.
2. Push-up Plus.
3. Wall Slides.
4. Scapular Push-Ups.
5. High Bear Crawl.
6. Ab Rollout.
7. Dumbbell Pullover.
8. Banded Chest Press.

How do I build my serratus muscles?

Best Serratus Exercises

1. Ab Rollout.
2. High Bear Crawl.
3. Scapular Push-Up.
4. Unilateral Band Chest Press.
5. Dumbbell Pullover.
6. Scapular Plane Lateral Raise.
7. Dumbbell Rotational Punches.

Do push-ups build serratus anterior?

Decline Push-Ups: Upper Chest, Serratus Anterior “In addition to training the same muscles as the traditional push-up, you increase activation of the serratus anterior, a crucial muscle which helps to stabilize and prevent ‘winging’ the shoulder blade (scapula),” says Duncan.

What causes serratus anterior weakness?

The serratus anterior is a scapulothoracic muscle that is responsible for laterally rotating and elevating the scapula, and when weak due to LTN injury, it results in scapular winging. Conditions associated with long thoracic neuropathy include trauma, surgical injury, infection, and autoimmune causes.

Do push-ups work serratus anterior?

The Pushup Improved! The “pushup plus” is an exercise that few people know about, but one that just about everybody should be doing. That’s because in addition to working your chest, it’s highly effective at engaging your serratus anterior, a small but important muscle that helps move your shoulder blades.

Why is my serratus anterior weak?

How to strengthen the serratus anterior?

Shadow Boxing x 5-10 minutes 2-3 times per week. From there, you can choose 3 exercise to do each week for 2-3 sets until you feel your serratus anterior is very stronger and healthy. WHAT OTHER EXERCISES WORK THE SERRATUS ANTERIOR?

What is the serratus muscle?

The muscle wraps around the outside of your rib cage and attaches to the sides of your shoulder blades. It was given the name Serratus because each part of the muscle that connects to the rib cage sort of resembles that of a serrated saw (serrare in latin is “to saw”) and Anterior because it is on the front side of the body.

Is the mini loop resistance band Good for the serratus anterior?

The mini loop resistance band is good because it helps you maximize tension and maintain good form. If your serratus anterior is weak, you will want to create a progression plan. For example… Shadow Boxing x 5-10 minutes 2-3 times per week.

What happens when the serratus anterior is contracted?

The contraction of the entire serratus anterior leads to a ventrolateral movement of the scapula along the ribs. Due to the pull of the inferior part at the lower scapula, the shoulder joint is shifted superiorly. This shifting now enables to lift the arm above 90° ( elevation ).