To the untrained eye, the serratus anterior muscle may appear to be an extension of the obliques, but it’s a muscle all its own, and its function is very different.
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Together with its twin on the back side of your body, the serratus posterior, the serratus muscles anchor the shoulders, allow you to breathe, and, when well-developed on a lean physique, show the world you’re a finely-tuned athlete.
We broke out our anatomy books and talked to an expert to bring you the definitive guide to training the serratus muscles for aesthetics, performance, and injury prevention.
What Are Your Serratus Muscles and Why Train Them?
There are three sets of serratus muscles. The best known of the group is the serratus anterior (SA)—it’s those finger-like muscles under your pec that pop out when you raise your arm overhead (that is, if you’re lean enough to see them). The other, lesser-known two are the serratus posterior (SP) superior and inferior. As the name implies, they lie on the back of your torso.
| Serratus Anterior (SA) |
The SA muscle originates at the first to ninth ribs and inserts on the inner side of the front of the scapula (shoulder blade), close to the spine. It has a fan shape with serrated, sawtooth-like attachments on the ribs, which gives it its name. The SA works to protract the shoulder blade—that is, roll your shoulder forward when you reach your arm in front of you—as well as rotate the shoulder blade upward when you raise your arm overhead, stabilize the scapula, and lift the ribs during inhalation. Since it works to pull the shoulder forward when you’re throwing a punch, the SA has been nicknamed the boxer’s muscle.
| Serratus Posterior (SP) |
The SP consists of two distinct wing-shaped muscles that mirror each other on the back of your torso. The SP superior lies between your shoulder blades, under your trapezius, on the upper back. It originates on the ligaments of the upper spine, and the cervical and thoracic vertebrae, and it inserts on ribs two through five. Meanwhile, the SP inferior rests on your lower back, under your lats. It starts on the ligaments of the lower spine and the lumbar and thoracic vertebrae and reaches upward to insert on ribs nine through 12.
Scientists aren’t certain they know all the actions the SP can perform, but it’s pretty clear that the superior portion helps raise the upper ribs when you breathe in, while the inferior draws the lower ribs downward and backward when you breathe out.
| How To Stretch The Serratus Muscles |
Activities that involve repetitive overhead shoulder motions can bring tightness and injury to the serratus anterior. These include swimming and tennis, as well as weight training—particularly, lifting heavy on bench and overhead presses. Poor posture (slouching) can also lead to tight muscles around the shoulders and ribs. The following stretches may provide some relief.
00:00 - Intro
00:28 - Serratus Anterior Stretch on Bench
00:57 - Chair Stretch
01:21 - Serratus Posterior Stretch
02:12 - Push-Up Plus
03:15 - Pull-up Plus
03:46 - Farmer's Walk
04:00 - Serratus Posterior Exercise
04:35 - Ab Rollout
04:56 - Dumbbell Pullover
05:22 - One-Arm Overhead Press
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