SERRATUS ANTERIOR

 

The Serratus Anterior is a stabilizer for the shoulder blade. It is a very important muscle to exercise for injury prevention during heavier exercise. As it is a stabilizer, you will use a light weight/resistance or body weight only. Focus on lighter resistance and higher repetitions.

 

1. COMPOUND EXERCISE
ISOLATERAL BENCH PRESS
Attach the tube to a post, or wrap around your back. To challenge the core, sit on a ball. You core challenge will be to stay stable and straight through your torso. That is, avoid rotation.

 

TECHNIQUES
One hand on the tube. Hinge forward slightly at the hips if sitting on a ball. Make sure your shoulder blade is flat into your back (ie: not winging out or drawing towards spine).
Press arm forward, extending at the elbow.
Pause and slowly return, keeping your shoulder blade in place.

 

TRAINER TIPS
If standing, step the opposite forward into a lunge position.
Always engage the core before beginning the movement phase.
On the return phase of the exercise, pay close attention to the shoulder blade, making sure it doesn't drop in.

 

2. ISOLATION EXERCISE
WALL PRESSES

TECHNIQUE
Standing with hands on the wall at shoulder height and shoulder width apart.
Elbows are straight.
Press against the wall drawing shoulder blades apart.
Pause and return to neutral* position.

 

TRAINER TIPS*
Neutral is what is considered proper posture. That is, the natural position of the spine, when all the body parts are in alignment.

 

3. SINGLE ARM PRESS UP
This exercise can be done on a bench, or for added challenge for the core, legs and glutes, on a stability ball.

 

TECHNIQUE
One weight in your hand, and into your chest, roll out on the ball until you are in neutral (that is, your head and shoulders are supported in proper posture on the ball).
Lift your hips, keeping your pelvis level with the ground.
Inhale for preparation.
Exhal-press the one arm holding the weight straight up.
Reach the shoulder towards the ceilin-pause.
Return to starting position.

 

TRAINER TIPS
Remember, the Serratus Anterior is a stabilizer and therefore needs to be trained for endurance with a lighter weight and higher repetitions.
Keep the neck relaxed during this exercise.
Lower body remains active throughout the entire exercise. If you find it challenging to keep the legs parallel, put a ball between your knees.