You NEED to Train This Overlooked Muscle: Serratus Anterior

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This is the first in (hopefully) a new series discussing overlooked and less-talked about muscle groups. Today, I’m talking about the serratus anterior.

The role of the serratus anterior is to protract the scapular (push the shoulder blades forward), to rotate the scapular upwards (for raising the hands overhead), and to stabilise the shoulders. This is extremely useful for a host of different activities. Scapular protraction, for example, is crucial when throwing a punch - which is why the serratus anterior is sometimes called the “punchers’ muscle.”

Likewise, we protract the scapula when pushing heavy objects, or when performing a number of advanced calisthenics skills.

The serratus anterior will also help you to improve overhead shoulder mobility - for holding weights or other objects overhead. Strengthening the area can also improve posture AND even aid with breathing by creating more space in the rib cage.

On top of all that, the serratus anterior looks good! Bodybuilders will appreciate the extra detail in the mid-section that creates a really shredded core.

Find out how to train your serratus anterior with a range of different movements in this video. Enjoy!