The BEST Serratus Anterior Exercises
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- čas přidán 2. 06. 2024
- Timestamps:
0:00 Start
0:26 Serratus Anterior Definition
1:31 Closed Chain Serratus Anterior
3:38 Open Chain Serratus Anterior
5:28 Conclusion
Serratus Anterior, which is also known as the “Big Swing Muscle” or “Boxer’s muscle” due to its effectiveness of protracting the scapula. Not only does this muscle have a cool name, but it is also needed for a plethora of arm movements; whether it be an open chain movement (punching/grabbing something out of the cabinet) or a closed chain movement (pushups, planks, downward dogs, or handstands).
Due to its large role in stabilizing the scapula, inadequate strength here is often the culprit of Scapular Winging. This video will demonstrate the best serratus anterior exercises to improve activation and control of this scapular stabilizer!
We begin by demonstrating closed chain serratus exercises, this is achieved when your body is stabilized or fixed onto the floor. 2 of my favorite cues here include:
1. Twist your triceps in towards your armpit. Why triceps in towards the armpit? To minimize how much those big pec muscles will assist, in order to bias the muscle we want to work. The Serratus Anterior!
2. Push your body away from the floor. This is achieved by pushing the shoulder blades out and around.
Exercises here include: Quadruped Push Up Plus ⇢ Modified Push Up Plus ⇢Push Up Plus
Next, we go into open chain exercises. Open chain exercises are when your body is moving freely in space. This is oftentimes more challenging for individuals to use the proper muscles. To minimize pec activation, you can add a slight external rotation motion as you punch out.
Exercises: Supine Serratus Anterior Scoop - Band Supine Serratus Punch
Learn more HERE: theprehabguys.com/serratus-an...
Julia Glanz: / juliaglanz
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Great content as always and I love that you link and list each step in the description below for convenience. Thanks guys (and now gal)! You guys are The Best.
Appreciate the support!
Rotating in my triceps makes a huge difference for me, finally feeling my serratus, its a complete different feeling, always wondered why I am not able to feel my serratus with the scapula push ups
I have watched so many serratus exercise videos and this is the only one that helped me “feel” it. The rotating the tricep into the armpit was the key! I don’t think other videos mention that. Thank you so much.
I second that. I had the same problem and none of the other videos mentioned the tricep rotation.
I have been a personal trainer for 30+ years and absolutely LOVE your clear and precise, detailed instructions for each exercise. As an added bonus, you are all super cute and fit!
These serratus stretches are this swimmer’s best rehab friend!
For sure!
The turning the elbows in is a neat tip. I have to turn my hands out because my wrists aren't tough enough for a standard position, and I noticed it automatically tucks my elbows in and the movement feels more smooth.
Also, this is known as the boxers' muscle. Those who box will develop this muscle nicely. So with that in mind, I would go in to a pushup position, plus up, and then move the weight from one hand to another to mimic a punch, but obviously more of a push. I feel a deep burn behind my shoulders, it's a nice feeling, but it's weird to 'feel the burn' in a such a 'buried' spot like inside and behind the shoulder blade.
Great info, immediately applicable, great cues to feel the serratus !
Thank you! My chiropractor recommended this video. I found it helpful, and I'm going to share with my physical therapist.
Really good stuff, educational and functional. Subscribed!
Awesome, thank you!
Great great content like always thank you guys for sharing your knowledge
of course!!
luv it. supine serratus punch and the different versions. can actually feel my SA firing. thank you!
You're welcome, thanks for the comment!!
another great demo/ 👍
Hi thanks for the content, its very helpful,
can u please do best lower traps and rhombiods exercises? ?
yes, great idea! will do this soon
Thank you so so much maa...bas aise sath banaye rakhna..lots of love, gratitude and respect to you my maa kali..❤️🙏🌺💮🫂🥰💯👑🌈🏩🔮🎆😘🫂🫂🥰👼🧿🎁💰🌝🪶👑😊🪔
I just found you guys and subscribed. I am watching and working on the rhomboid, and this video is excellent as well! Just one question. Is it normal when you start rehabilitation on this area for it to be more sore for awhile?Then after be consistent that it strengthens and pain leaves? Thanks guys so happy I found you!
It depends on the issue to be honest. Sometimes some soreness is a normal part of progressing load on certain tissue. Thanks for the support!
One shoulder feels really out of place .. and Also hurts my wrist a little bit leaning into it for that dog kneeling exercise.... But my shoulders actually become loose after a physical therapist tested something ? that hurt my wrist.. is there a connection between this and the wrist
What should I do if my serratus anterior starts cramping I used to work out so much but I started feeling pain it’s been a month and the pain is slowly going away but it hurts when I lift above my shoulders
When you say its a hard muscles to feel.. i think im in pain right in the exact spot your talking about. I do band stretched holding band with both hands FACING DOWN TO THE GROUND insteas of up and taking both hands all the way out to the sides.. it os the ONLY thing that takes my shoulders pain away. And im on a lot of pain. Do u know if that exercise is doing the serratus
Does rotating the triceps into the armpit mean the same thing as rotating the elbow pits forward?
Hi very informative video. I think I've been doing it wrong & bending my elbow in a straight position with serratus anterior (SA) jabs with a door attachment & resistance band. How would I target the SA with resistance bands?
Hello, thank you! Here is more information on how to target the serratus anterior!
theprehabguys.com/serratus-anterior-exercises/
How often this exercise should get do?
But it als activates the pec. Any movements get the pec out of it?
I like the triceps cue. I feel my triceps are pretty weak so I'm thinking my serratus is not far from that either.. I tried to do a pushup close grip style and got down to the lowering phrase and couldn't push back up unless I compensated with my elbows out. I've been doing pushups for years and years just comes to show the body is a compensating machine and exercises you think you've mastered after years and years actually have mastered YOU. Just have to play catchup with them.
The body can do amazing things but is going to try to find the path of least resistance if it wants to. Always important though to keep challenging yourself as you are doing! Keep with it!
I box and every time i throw a wide right hook, i feel my shoulder roll forward and it goes numb, then it pops back in, I do see improvement in doing these workouts but could this be the main issue for me? I also have tight facial muscles causing tension on my jaw as well as my temple muscles, would appreciate some feedback trynna
These exercise could certainly help but since you are dealing with this discomfort every time you throw that wide hook, it's important to work on stability of the entire shoulder complex, not just the serratus anterior. Check out our shoulder program here to really address the issue! theprehabguys.com/shoulder-prehab-program/
On the first exercise, I felt it on the inner part of my scapula more than anywhere else. Is this normal?
The SA and rhomboids have a relationship obviously. Do the rhomboids contract as your shoulder blades come together? I understand these two have to work together properly to have good shoulder motion. This is the problem I have. Is there an exercise where these two work synergistically to get that relation working properly. Thanks heaps guys 🙏🏼
Hey Jascha! You betcha! The rhomboids serve a major role in what we call scapular retraction, or the act of the shoulder blades coming together. Working on serratus anterior protraction as demonstrated in the video and then allowing the shoulder blades to retract as you come back to starting position is a good way to work both muscles groups.
@@ThePrehabGuys excellent thank you.
I've had an injury in a similar area for about 7 years and it's never healed. Always feel like I've been badly diagnosed. Main cause for pain is standing for too long or holding something like a box. I get pins and needles and a horrible ache. Could be serratus ?
We can't provide medical advice via CZcams. It can be, try these out and less us know how it goes!
Could be LTN damage,I have it both sides. All this is useless if that's the case.
@@Anthony-xc4yt Ltn?
@@davelee60 long thoracic nerve
How do I know if I was born without these muscles? Feels like I've never activated them. 😂
I'm both surprises and impressed that the comments were not full of men drooling over this woman.
Because it's rude. It's a physical therapy video not a porn sight..
Julia is so stunning.....oh, great content as well;)
Y’all gotta get that room echo under control. Great quality vids but it would be a huge step up if you worked on the audio a bit. There are some easy solutions for it.
yes, we were having some audio issues on this episode. Thanks for the support!
what does it do during a pressing exercise where you hold your scapula retracted and depressed?
This causes less involvement of the serratus anterior and when we actively retract we work those retractors such as the middle trap and the rhomboids. When we protract we get more recruitment of that serratus anterior muscle
I ha e pain in the lower part of serratus anterior , the place where girl's dress lower strap was going from.
Will this exercise help me?
These could definitely be beneficial, give em a try!
@@ThePrehabGuys thanks, will do
Can you do that on fists, too?
yes absolutely!
Should shoulder rehab begin in open chain or closed chain?
Depends on the injury and the goal!!!
👌💪💪💪💪
So if scapular swinging isn't associated with pain , then why would we train serratus?
Morililitz Wouldn't you want a healthy Scapula? Also to prevent injuries and because you want better looking abs too🤷🙈🤭
@@mariap.894 does it prevent injuries?
@@moriiiiitz Yes! Impingement, bursitis or rotator cuff tears. Read the article he attached. Educate yourself 👍
@@mariap.894 ok thx . In fine ,that's what I wanted to know .
@@moriiiiitz My pleasure! Remember prevention is super important. Good luck in your fitness journey ❤️👋🥰👍
Why do my armpits hurt whilst doing this?
Your serratus anterior runs up into your armpit. So when you say "hurt" do you mean it feels sore after doing a few sets of these or actual pain? Soreness in this case should be fine because your probably not used to loading with your serratus
@@jimmybee6736 Ye sore after a few sets. It's like a muscle in my armpit that looks like a separate section of my bicep. I looked into it a bit. Could be coracobrachialis.
also called the boxers muscle because that's how you get your punches to really hurt
bullshit. It's the mechanics of how you move your body to deliver it. It starts with your legs.
I only feel this muscle when iam about to hit the planche position. Before that Nothing like wtf.
Hello! Stay with it, the more consistent you are, the more you will feel that serratus engagement. Here is an article to learn more about this muscle. Hope this helps and best of luck!
Serratus anterior article: theprehabguys.com/serratus-anterior-exercises/
Well, I can feel it when I did missionary with my gf
nice 😎😎