When it comes to shoulder health, few muscles are as important as the serratus anterior, but often forgotten in most training regimens. Often called the “boxer’s muscle,” it plays a major role in shoulder stability, arm movement, and overall upper-body control. It’s also key in preventing scapular winging, a condition where the shoulder blade lifts away from the ribcage. Strengthening this muscle is essential for optimal shoulder function, injury prevention, and performance. This post will review the role of the serratus anterior, the difference between open and closed kinetic chain exercises, and provide practical exercises for serratus anterior activation and strengthening.
Take me straight to the exercises!
**This is not medical advice. Please consult your medical provider for more information.
What is the Serratus Anterior?
The serratus anterior is a broad, flat muscle located along the side of your ribcage beneath the armpit. It originates from the first eight or nine ribs and attaches to the medial border of the shoulder blade (scapula). Its primary role is to pull the scapula forward (protraction) and assist with upward rotation of the scapula during overhead movement.
This muscle keeps the shoulder blade anchored against the ribcage and allows smooth, controlled arm motion. A weak serratus anterior can cause the shoulder blade to “wing” out from the back and other motor control issues, leading to shoulder instability, impingement, or pain.
Why Strengthening the Serratus Anterior Matters
When the serratus anterior is weak, the surrounding muscles, like the upper traps or rhomboids, tend to overcompensate. This creates muscular imbalances that affect posture, mobility, and shoulder mechanics. Strengthening the serratus anterior helps:
- Reduce shoulder instability and risk of impingement
- Improve scapular control and overhead motion
- Support healthy posture and upper body mechanics
- Prevent and correct scapular winging
If you’ve ever felt your shoulder blades “pop out” during pushups or overhead movements, incorporating targeted serratus anterior exercises can help restore proper movement patterns and scapular stability.
How to Know If Your Serratus Anterior Is Weak
Before you start adding new exercises, it’s helpful to know if your serratus anterior is actually doing it’s job. Weakness in this muscle often shows up as subtle movement faults that can lead to shoulder pain or limited range of motion over time.
One of the most common signs of a weak serratus anterior is scapular winging. This happens when the shoulder blade lifts away from your ribcage instead of staying flat against it. You might notice this while performing push-ups or reaching overhead, where one shoulder blade sticks out more than the other.
Another sign is difficulty maintaining shoulder control during pushing or reaching movements. If your shoulders hike up toward your ears or you feel your neck muscles working harder than your shoulder muscles, your serratus anterior may not be providing enough stability. Over time, this imbalance can lead to fatigue, stiffness, or discomfort around the upper back, neck, and shoulder blades.
Testing Your Serratus Anterior Strength
A simple way to test your serratus anterior strength is the wall push test. Stand arm’s length away from a wall and perform a slow push-up against it. Watch your shoulder blades in a mirror or have someone observe. If one shoulder blade pulls away from your thorax as if it is lifting up, it’s a sign that your serratus anterior needs strengthening and/or better motor control.
Recognizing these signs early allows you to train smarter. Building strength in the serratus anterior restores balance around the shoulder blade, improves posture, and supports healthy movement during everything from exercise to daily activities like lifting groceries or reaching overhead. If you notice winging or persistent shoulder fatigue, it’s worth taking the time to focus on this often overlooked muscle before problems progress.
Understanding Closed vs. Open Kinetic Chain Exercises for Serratus Anterior
Both closed kinetic chain (CKC) and open kinetic chain (OKC) exercises are essential when training the serratus anterior.
Closed kinetic chain exercises involve movements where your hands remain fixed on a surface (like the floor or wall). Examples include push-up plus or plank variations. These exercises provide a strong foundation for scapular and shoulder stabilization. They help develop stability and coordination in functional, weight-bearing positions.
Open kinetic chain exercises, such as ceiling punches or serratus uppercuts, allow your arms to move freely. These exercises fine tune motor control and improve muscle activation and endurance.
Incorporating both types of exercises for the serratus anterior ensures balanced development and better shoulder function. A varied exercise program ensures we’re not just promoting muscular strength, but also targeting different aspects of shoulder function and preventing scapular winging. By combining both closed chain and open chain exercises, we ensure a comprehensive approach to scapular and shoulder optimization.
Other Articles Related to Shoulder Health
- The Truth About Shoulder Impingement
- 7 Important Exercises for Shoulder Instability
- Exercises for Shoulder Impingement and Pain Free Movement
- The Shoulder Warm-Up You Need Before Lifting
- How to Fix Rounded Shoulders
- 5 Important Shoulder Rehab Exercises for Optimal Function
Open Chain Exercises for Serratus Anterior
Open chain exercises for the serratus anterior are a great place to start when first incorporating these movements into your programming. They lay the foundation for muscle activation and help you first learn how to engage this important muscle. These exercises can sometimes be easier than closed chain exercises as there is less loading on the arm, which is great for people experiencing significant shoulder instability.
Ceiling Punch
Lie on your back with a resistance band wrapped around your back. It should be placed across your shoulder blades and come underneath your armpit. Grasp the ends of the band in your hands.
Extend your arms straight up towards the ceiling. Keep your elbows straight, but not locked out.
“Punch” your arms straight up towards the ceiling. The motion should be isolated from your shoulder. Do not bend your elbows at any point. You should feel the muscle activate just under your armpit where the band is wrapped around your body.
Hold the position at the top for 5 seconds, then lower the shoulders down. Remember, this is a very small movement and your elbows should not bend.
Perform 3 sets of 10 reps.
Serratus Uppercut
This exercise has the same set up as the previous exercise. Lie on your back with the resistance band wrapped around your back. However, this time, cross the band in front of your body and hold in your hands so it forms an “X.”
Hold the band with your palms facing up towards the ceiling. Then, try to scoop your arms upwards with your elbows slightly bent. At the same time try to externally rotate your arms. That is—try to scoop your arms upwards and outwards.
Perform 3 sets of 10 reps.
Closed Chain Exercises for Serratus Anterior
Incorporating closed chain exercises for the serratus anterior is key for building shoulder stability and control. These movements strengthen the muscles that keep your shoulder blade anchored to your ribcage, which helps reduce winging and improves shoulder alignment.
Closed chain exercises also train your body to stabilize in weight-bearing positions, like planks or push-ups, which are essential for everyday movements and overhead activities. Adding these exercises to your routine helps improve shoulder mobility, control, and overall function—important steps in keeping your shoulders strong and pain free.
Quadruped Push Up Plus
Start on your hands and knees. Your hands should be directly under our shoulders and your knees right under your hips. Make sure your elbows are straight, but not fully locked out.
Start by dropping your chest down towards the floor without bending your elbows. Think about bringing your shoulder blades together. This is called scapular retraction.
Then, start to push your chest away from the ground. Think about spreading your shoulder blades apart from one another. This is called scapular protraction.
This exercise is more about form and coordination. Move slowly and focus on control.
Perform 2-3 sets of 10 reps.
Full Plank Push Up Plus
This is a progression from the previous exercise.
Start in a full plank position. Your hands should be directly under your shoulders. Just as before, drop your chest down towards the floor without bending your elbows. Think about bringing your shoulder blades together (scapular retraction).
Then, start to push your chest away from the ground. Think about spreading your shoulder blades apart from one another (scapular protraction).
Try not to allow your hips to move up or down during this exercise. Keep your core engaged.
Perform 2-3 sets of 10 reps.
Focusing on Movement Intent
When performing exercises for serratus anterior, precision matters more than repetition count. The goal is to activate the right muscle, not just finish the set. Move with intention, maintain proper form, and avoid compensating with your upper traps or low back.
Focus on the “mind-muscle” connection—feel the serratus engage and stabilize the shoulder blade with each rep. Slow, controlled movements lead to better strength gains and reduced risk of shoulder irritation.
Avoiding Common Mistakes
Even with the best intentions, common mistakes can impede progress. First and foremost, neglecting the correct form can lead to compensatory movements, thereby straining unintended muscle groups. Try to avoid these common pitfalls:
- Ignoring the importance of both open and closed chain exercises can limit muscular strength and shoulder function. Incorporating a variety of exercises such as ceiling punches (open chain) and push up plus (closed chain) ensures comprehensive shoulder stabilization.
- Overlooking signs of shoulder instability may exacerbate existing issues. Pay attention to feedback from your body, adjusting your exercise programming accordingly.
- Rushing through the movements without focusing on muscle activation is a pitfall. Slow down and emphasize the quality of each movement for optimal results.
Progression and Adaptation
Progression and adaptation are key to achieving goals. As your control improves, gradually increase resistance, duration, or complexity. Begin with open chain exercises, then progress to closed chain positions as strength builds. The goal is to challenge the serratus anterior without aggravating the shoulder. If exercises become too easy, add a resistance band, perform movements on an incline, or transition to weight-bearing variations like the plank push-up plus. Always progress thoughtfully and listen to your body.
To avoid the risks of scapular winging or shoulder instability, exercise progressions should be progressed thoughtfully and with intent. If sensations of shoulder instability are present, progressing to a particular exercise is not recommended. At the same time, if you are no longer challenged by a particular exercise, it is time to progress to something more challenging. Remember, just as avoiding compensatory movements is crucial, so is embracing the evolving nature of you body’s adaptation.
TL;DR
The serratus anterior is a key stabilizer of the shoulder blade. Strengthening it through targeted exercises can improve shoulder mobility, reduce pain, and prevent scapular winging. Incorporate both open and closed kinetic chain exercises—like ceiling punches, serratus uppercuts, and push-up plus variations—to build control and stability. Move slowly, focus on proper form, and progress gradually for best results. This post reviews the role of the serratus anterior, the difference between open and closed kinetic chain exercises, and provide practical exercises for serratus anterior activation and strengthening.
