What Are The Best Exercises For Targeting The Serratus Anterior Muscles?
The serratus anterior muscle is a muscle located on your rib cage. This muscle plays a major role in stabilizing your shoulder blade and helping with movements such as reaching over your head or pushing yourself up from the ground. Unfortunately, many people neglect this muscle and end up with shoulder pain or even injuries. In this article, we will go over six of the best serratus anterior exercises you can do to keep your shoulders healthy.
1. Serratus Push-Ups
Serratus push-ups are a great exercise for activating the serratus anterior muscle. To perform this exercise, start on all fours with your hands slightly wider than shoulder-width apart. Lower yourself down towards the ground while keeping your elbows close to your body. As you push yourself back up, focus on protracting your shoulder blades and engaging your serratus anterior muscle. Repeat for 3 sets of 12 reps.
2. Wall Angels
Wall angels are another exercise that can help activate your serratus anterior muscle. To perform this exercise, stand with your back against a wall and your feet about a foot away from the wall. Place your arms against the wall at a 90-degree angle and slowly slide them up and down the wall. As you do this, focus on keeping your shoulder blades glued to the wall and engaging your serratus anterior muscle. Repeat for 3 sets of 12 reps.
3. Scapular Push-Ups
Scapular push-ups are a great exercise for improving your shoulder mobility and activating your serratus anterior muscle. To perform this exercise, start on all fours with your hands slightly wider than shoulder-width apart. Push your chest down towards the ground while keeping your shoulder blades pulled together. As you push yourself back up, focus on protracting your shoulder blades and engaging your serratus anterior muscle. Repeat for 3 sets of 12 reps.
4. Shoulder Taps
Shoulder taps are a great exercise for improving your shoulder stability and activating your serratus anterior muscle. To perform this exercise, start in a high plank position with your wrists directly under your shoulders. Lift one hand off the ground and tap your opposite shoulder. As you do this, focus on keeping your hips level and engaging your serratus anterior muscle. Repeat for 3 sets of 12 reps on each arm.
5. Quadruped Rocking
Quadruped rocking is a great exercise for improving your shoulder mobility and activating your serratus anterior muscle. To perform this exercise, start on all fours with your hands slightly wider than shoulder-width apart. Slowly rock your body forward and backward while keeping your elbows straight. As you do this, focus on protracting your shoulder blades and engaging your serratus anterior muscle. Repeat for 3 sets of 12 reps.
6. Scapular Wall Slides
Scapular wall slides are another exercise that can help improve your shoulder mobility and activate your serratus anterior muscle. To perform this exercise, stand with your back against a wall and your arms at your sides. Slowly slide your arms up the wall while keeping your elbows straight. As you do this, focus on protracting your shoulder blades and engaging your serratus anterior muscle. Repeat for 3 sets of 12 reps.
Tips for Effective Serratus Anterior Training
Here are some tips to keep in mind when training your serratus anterior:
- Start slow and focus on proper form before adding weight or intensity
- Incorporate serratus anterior exercises into your warm-up routine
- Don't neglect other muscles that contribute to shoulder stability, such as your rotator cuff and deltoids
- Listen to your body and rest if you experience any pain or discomfort
FAQs
What is the serratus anterior muscle?
The serratus anterior muscle is a muscle located on your rib cage. This muscle plays a major role in stabilizing your shoulder blade and helping with movements such as reaching over your head or pushing yourself up from the ground.
Why is it important to train your serratus anterior?
Many people neglect their serratus anterior muscle, which can lead to shoulder pain or even injuries. Training your serratus anterior can help improve your shoulder stability and prevent these types of issues.
How often should you train your serratus anterior?
It's generally a good idea to train your serratus anterior at least 2-3 times per week, either as part of your warm-up routine or in a dedicated workout.
Are there any other benefits to training your serratus anterior?
Yes! In addition to improving your shoulder stability, training your serratus anterior can also help improve your posture and breathing mechanics.
Conclusion
The serratus anterior muscle is an important muscle that often gets neglected in many people's workout routines. By incorporating these six exercises into your training regimen, you can help keep your shoulders healthy and prevent injuries down the road. Remember to start slow, focus on proper form, and listen to your body!
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