How to Build the Serratus Anterior Muscle
The serratus anterior is a fan-shaped muscle under the pectorals, attached to the ribs and scapula (shoulder blade). Its primary function is to keep the scapula against the thorax (the ribcage) and aids in respiration. It also helps the arms extend forward, hence its nickname, "boxer's muscle." When training the muscle, it is important to know that it cannot be isolated. Gaining a strong and great-looking serratus involves a variety of exercises.
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Instructions
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Do push-ups. Push-ups are a great all-around exercise for upper-body strength and endurance. Experiment with a variety of hand positions to best stimulate the serratus and surrounding muscles: Perform wider-stance push-ups to activate pecs and closer-stance push-ups to work the triceps and shoulders.
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Improve your bench press. The basic bench press is the gold standard for upper body strength, and it's movement is ideal to build serratus muscles. Always keep the buttocks in contact with the bench while performing this exercise. Lower the bar all the way to the chest, touch, and push up.
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Don't forget the back. Because serratus muscles attach to the shoulder blades as well as the sternum, it makes sense to work out your back. Do a variety of pull-ups, pull-downs, rows and dead lifts. If you can't do body weight pull-ups, start with negatives until you can perform them. To do a negative pull-up, jump and grab the bar. Use the upward momentum to pull your chin over the bar, and let yourself down as slowly as possible. Repeat.
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Learn to do dumbbell pullovers. Although technically a back exercise, pullovers are a great way to build the serratus anterior muscle. To perform a pullover, lie flat with your back on a bench. Grasp a single dumbbell with both hands so that your palms are firmly holding the inner plate. Raise the dumbbell over your head and slowly lower behind your head, until you feel a stretch in your ribcage. Bring it to the starting point and repeat.
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Tips & Warnings
When starting a new lifting routine or learning new exercises, always research and/or meet with a trainer to ensure you know what you are doing. Proper form is essential for long-term health and will yield the best results.
