7 Powerful Serratus Anterior Exercises for Stable Shoulders

Introduction

If your shoulder blades feel unstable, this article is for you. If you see your shoulder blade “popping out” when you push, this is for you too. And if push-ups feel weak, shaky, or messy, you’re in the right place.

The serratus anterior is a small muscle with a big job. It helps your shoulder blade glide smoothly. It helps you reach, punch, push, and lift your arm overhead with control. When it is weak, your shoulder can feel cranky. Your posture can look off. And your workouts can feel harder than they should.

In this guide, you will learn serratus anterior exercises that are simple and effective. We will start with the basics. Then we will build strength step by step. You will have options for both home and the gym. You will also learn from cues, so you can actually feel the right muscle working.

Before we dive into the details, remember: you do not need fancy equipment or complicated moves. Good control, patience, and the right progressions are key.

What Is the Serratus Anterior Muscle?

The serratus anterior is a muscle on the side of your ribs. It sits under your armpit area. It runs along the ribcage and connects to the shoulder blade.

A simple way to imagine it is this. Your shoulder blade is like a tray. The serratus anterior helps keep that tray flat and steady against your ribs. When it does its job well, your shoulder blade moves smoothly. When it does not, the shoulder blade can feel loose, jumpy, or “winged.”

Where is it exactly?

• It starts on the outer surface of your ribs (often described around ribs 1–8 or 1–9).
• It attaches to the inside edge of the shoulder blade, close to the medial border.
• It has fibers that extend down toward the lower part of the shoulder blade, near the inferior angle.

Why do people miss it in training

Most people train their chest, shoulders, and upper back. But they forget the muscles that guide the shoulder blade. The serratus anterior is one of the biggest “guides.” That is why smart serratus anterior exercises can make your whole upper body feel better.

Quick self-check (no equipment)

Stand tall. Reach both arms forward like you are hugging a tree. Now gently push your hands forward without rounding your lower back. If you feel a firm muscle under the armpit area, that’s your serratus anterior working.

What Does the Serratus Anterior Do?

The serratus anterior controls your shoulder blade. That shoulder blade control is called scapular stability. And it matters more than most people think.

When you move your arm, your shoulder blade should move too. It should glide. It should rotate. It should stay flat on your ribcage. The serratus anterior helps all of that happen.

1) It helps with scapular protraction

Protraction is when your shoulder blades move forward around your ribs. Think of reaching for a door handle. Think of a punch. Think of the top of a push-up.

This is why moves like push-up plus and serratus punches are classic serratus anterior exercises. They train that “reach” at the end range.

2) It supports upward rotation

When you lift your arm overhead, your shoulder blade should rotate upward. If it does not rotate well, your shoulder can feel pinched. Over time, that can affect pressing, overhead work, and even posture.

Strong serratus anterior + good upper back control often makes overhead movement feel smoother.

3) It keeps the shoulder blade glued to the ribcage

This is the big one. The serratus anterior helps prevent the shoulder blade from lifting away from your ribs.

When the shoulder blade lifts off the ribs, it can look like “winging.” It can also feel unstable in push-ups, planks, dips, and bench press.

4) It helps your posture and breathing mechanics

Your ribs and shoulder blades work together. If your ribs flare up and your shoulder blades lose control, your upper body position changes. That can affect posture. It can even affect how you breathe during training.

Good serratus anterior exercises can teach you to keep your ribs down while the shoulder blade moves smoothly. That is a powerful combination.

The simple takeaway

If you want cleaner push-ups, stronger pressing, and better shoulder comfort, you need the serratus anterior to work well. Not just “strong.” But coordinated.

Signs of a Weak Serratus Anterior

A weak serratus anterior does not always scream for attention. Sometimes it whispers. You just feel “off.” Your shoulder feels unstable. Your form breaks down fast. Or your neck and upper traps do too much work.

Here are the most common signs.

1) Your shoulder blade wings out

This is the classic sign. When you push into a wall or do a push-up, the inner edge of your shoulder blade lifts away from your ribs. It can look like a small “fin” popping out.

This is not always serious. But it is a clear signal. You need better shoulder blade control and smarter serratus anterior exercises.

2) Push-ups feel shaky or weak at the top

In a good push-up, the shoulder blades move smoothly. At the top, you should be able to “reach” slightly and stay solid. If you collapse at the top or feel unstable, the serratus anterior may not be doing enough.

3) Your shoulders feel pinched when lifting overhead

Overhead motion needs upward rotation of the scapula. If that rotation is weak, your shoulder may feel tight or uncomfortable. It can also feel like your arm does not move freely.

Strong scapular control, including the serratus anterior, can help a lot.

4) Your neck and upper traps always take over

Do you feel everything in your neck? Do you shrugs without noticing? That often happens when the scapula is not guided well. Your body steals motion from the wrong place.

In many cases, improving serratus function reduces that “trap dominance.”

5) Your shoulder blades don’t sit evenly

One shoulder blade might sit higher. Or it might stick out more. Or the inner border looks more visible on one side. This can happen with weakness, poor control, or tightness around the chest and ribs.

6) Pressing and bench work feel unstable

Bench press is not just chest and triceps. You need a stable scapula. The serratus helps keep the shoulder blade in a strong position on the ribcage.

That is why many lifters benefit from adding a few targeted serratus anterior exercises to warm-ups.

Quick test (simple and safe)

Try a wall push-up. Slow. Controlled.

• If your shoulder blade pops out, that’s a clue.
• If you cannot keep the shoulder blade flat, that’s another clue.
• If one side looks very different, note it.

Don’t panic. This is common. And it is trainable.

How to Activate the Serratus Anterior

Activation is not “magic.” It is just practice. You teach your body to use the right muscle at the right time. The serratus anterior loves clean, controlled reps. It loves slow reaching. It loves smooth scapula movement.

Do this warm-up before push day, bench day, or any shoulder session. It also works great as a posture reset on desk days.

Quick rules before you start

• Keep your neck relaxed.
• Keep your ribs down. Don’t flare your chest up.
• Move your shoulder blade. Not just your arms.
• Stop if you feel sharp pain.

1) Wall Push-Up Plus

How to do it:

1. Stand facing a wall.
2. Place your hands on the wall at shoulder height.
3. Do a small push-up toward the wall.
4. Now push away and add a little extra “reach” at the top.
5. Hold 1 second. Then repeat.

Form cues:

• Think “push the wall away.”
• Feel the muscle under the armpit.
• Don’t shrug up.

Sets/Reps: 2–3 sets of 10–15 reps.

2) Serratus Punch

How to do it (standing):

1. Stand tall with arms in front.
2. Make a gentle fist or open hand.
3. Reach forward 2–3 cm without bending your elbow much.
4. Return slowly.

Better cue: Your shoulder blade slides forward around your ribs.

Sets/Reps: 2–3 sets of 12–20 reps.

3) Scapular Push-Ups

How to do it:

1. Hands on the wall.
2. Keep arms straight.
3. Let the chest move slightly toward the wall as the shoulder blades come together.
4. Then push the wall away as the shoulder blades move forward.

Keep it small and controlled.

Sets/Reps: 2 sets of 12–15 reps.

4) Wall Slides with a “Reach” Finish

How to do it:

1. Stand with your back near a wall.
2. Forearms on the wall, elbows bent.
3. Slide arms up slowly.
4. At the top, add a tiny reach forward.
5. Slide down slowly.

Form cues:

• Keep ribs down.
• Keep your neck long.
• Don’t let your shoulders shrug.

Sets/Reps: 2–3 sets of 8–12 reps.

This short block makes the upcoming strengthening work much easier. And it makes your main serratus anterior exercises feel more effective, too.

Best Serratus Anterior Strengthening Exercises (At Home)

Now we build strength. Not just “burn.” Real control. Real stability. These home options are simple. They also work very well if you do them consistently. You can do most of these with no equipment. If you have a resistance band, even better. But it is not required.

These serratus anterior exercises are arranged from easier to harder. Start where you can keep perfect form. Then progress slowly.

1) Incline Push-Up Plus

How to do it:

1. Place your hands on a sturdy table or chair.
2. Do an incline push-up.
3. At the top, add the “plus.” Reach the floor away.
4. Hold 1 second. Then repeat.

Form cues:

• Straight line from head to hips.
• Don’t let shoulder blades collapse.
• Reach forward at the top, gently.

Sets/Reps: 3 sets of 8–12.

2) Floor Push-Up Plus

This is the classic. It’s simple. It’s powerful.

How to do it:

1. Get into push-up position.
2. Do a push-up (or do it on knees).
3. At the top, push a little extra so shoulder blades glide forward.
4. Pause 1 second.

Sets/Reps: 3 sets of 6–12.

3) Scapular Push-Ups

How to do it:

1. High plank position.
2. Keep elbows locked.
3. Let your chest sink slightly as shoulder blades come together.
4. Then push the floor away so the shoulder blades move forward.

Sets/Reps: 2–3 sets of 10–15.

4) Wall Slide + Lift-Off

How to do it:

1. Forearms on the wall.
2. Slide up slowly.
3. At the top, gently lift your hands a tiny bit away from the wall if you can.
4. Return slowly.

Sets/Reps: 3 sets of 8–10.

5) Resistance Band Serratus Punch

How to do it:

1. Anchor a band behind you (door anchor works).
2. Hold the band in one hand.
3. Punch forward slightly and reach at the end.
4. Return slowly.

Form cues:

• Keep ribs down.
• Don’t twist your body.
• Don’t shrug.

Sets/Reps: 3 sets of 12–20 each side.

Do this 3–4 days per week. You’ll feel your shoulder blades get steadier. Push-ups start to feel cleaner. And your upper body control improves.

These serratus anterior exercises are not about ego. They are about quality. Keep the reps smooth. Keep the shoulder blade flat. That is the goal.

Stretching + Mobility

Strength is important. But mobility helps the strength show up. If your ribcage is tight, your shoulder blade movement can feel limited. If your chest is stiff, your shoulder may pull forward. If your upper back is locked, overhead motion becomes harder.

That’s why a good plan uses both. You do serratus anterior exercises to build control. And you add mobility work to make the movement feel smooth.

Below are easy stretches and mobility drills. They are safe for most people. Keep the stretches gentle. No pain. No forcing.

1) Serratus Reach Stretch

What it targets: side ribs, serratus area, and breathing control.

How to do it:

1. Stand tall.
2. Raise one arm overhead.
3. Reach that arm up and slightly forward.
4. Now lean gently to the opposite side.
5. Breathe slowly into the side ribs.

Hold: 20–40 seconds per side.

Tip: You should feel it along the ribs under the armpit.

2) Child’s Pose Side Reach

What it helps: rib movement, upper back, and shoulder blade glide.

How to do it:

1. Get into child’s pose.
2. Walk your hands to the right side.
3. Keep your hips back.
4. Breathe into the left ribs.
5. Switch sides.

Hold: 20–45 seconds per side.

3) Wall Lat + Serratus Stretch

This is great if you sit a lot. Or if your shoulders feel “stuck.”

How to do it:

1. Place one forearm on a wall.
2. Step back slightly.
3. Drop your chest down gently.
4. Reach your shoulder blade forward a little.

Hold: 20–30 seconds each side.

Form cue: You should not feel a sharp pinch in the shoulder.

4) Foam Roller Ribcage Breathing

If you have a foam roller, this feels amazing.

How to do it:

1. Lie on your back with the roller under your upper back.
2. Support your head.
3. Take slow breaths.
4. On exhale, gently bring ribs down.
5. On inhale, expand your side ribs.

Time: 60–90 seconds.

This improves the position your serratus works from. It also makes your shoulder blade movement cleaner.

5) Open Book Thoracic Rotation

What it targets: thoracic spine movement.

How to do it:

1. Lie on your side with knees bent.
2. Arms straight in front of you.
3. Open the top arm across your body slowly.
4. Let your upper back rotate.
5. Return slowly.

Sets/Reps: 2 sets of 6–10 per side.

Tip: Move slowly. Let the breath guide the motion.

How Often to Train + Common Mistakes

Most people don’t fail because of effort. They fail because of the wrong plan. Or rushed form. The serratus anterior responds best to small, consistent work. Think practice, not punishment.

How often should you train it?

A good weekly setup looks like this:

• Activation work: 3–6 days per week (short sessions, 3–6 minutes)
• Strength work: 2–4 days per week (8–15 minutes)
• Mobility work: 3–7 days per week (5 minutes is enough)

If you lift weights 3–4 days per week, that’s perfect. Add activation before upper body sessions. Add strength work at the end. Keep it simple.

A simple weekly plan

Day 1 (Upper Body / Push Day)

• Warm-up: Wall Push-Up Plus + Wall Slides
• Finish: Dumbbell Serratus Punch

Day 2 (Mobility + Light Strength)

• Scapular Push-Ups + Plank Plus
• Side rib stretch + Open book rotations

Day 3 (Upper Body / Pull or Full Body)

• Warm-up: Serratus Punch + Wall Slides
• Finish: Cable Serratus Punch

Day 4 (Optional Quick 10-Min Home Session)

• Incline Push-Up Plus
• Scapular Push-Ups
• Plank Plus holds

This style works because it repeats a skill. That is what builds control.

How long does it take to get stronger?

Many people feel better control in 2–4 weeks. Real strength and better movement patterns can take 6–10 weeks. Consistency matters more than intensity.

Common Mistakes That Stop Progress

Mistake 1: Shrugging your shoulders up

This is the most common issue. Your upper traps take over. Your neck gets tight. The serratus goes quiet.

Fix:

• Keep your shoulders away from your ears.
• Think “long neck.”
• Use lighter resistance.

Mistake 2: Ribs flaring up

When ribs flare, your body cheats. You look like you’re reaching, but you are just arching your back.

Fix:

• Lightly brace your core.
• Exhale as you reach.
• Keep your chest calm.

Mistake 3: Going too heavy too soon

The serratus is not impressed by a big weight. It wants clean movement.

Fix:

• Start light.
• Add reps first.
• Add load later.

Mistake 4: Moving the arms, not the shoulder blade

Some people press or punch, but the scapula does not glide. They feel nothing near the ribs.

Fix:

• Focus on the last 10% of the movement.
• Add a small pause at the “reach.”
• Slow down the return.

Mistake 5: Doing random “serratus” moves without a plan

You do one set today, nothing for a week, then you do something else.

Fix:
Pick 2–3 key moves and repeat them weekly.

• Push-Up Plus
• Serratus Punch
• Wall Slides
  These cover most needs for most people.

And your serratus anterior exercises start working the way they should.

FAQs (Frequently Asked Questions)

Conclusion

If your shoulder blades feel unstable, don’t overthink it. Start small. Stay consistent. Use clean reps. Focus on reach and control, not heavyweight. Within a few weeks, your pushing will often feel smoother. Your posture can look better, too. And overhead movement can feel less tight with the right serratus anterior exercises.

Pick two or three moves you will actually do. Add a short warm-up before training. Add a small finisher after training. Keep your neck relaxed. Keep ribs down. And let your shoulder blade glide as you repeat your serratus anterior exercises with calm, clean form.

Most importantly, make it a habit. When you treat this like skill practice, your body learns fast. If you want the simplest starting point, do push-ups plus, serratus punches, and wall slides for 10 minutes, three times a week. That alone covers a lot.