Looking For Serratus Exercises?
A Brief Intro To The Serratus Anterior
Six pack abs are great and many guys spend a substantial amount of time working on their rectus abdominus with exercises such as the hanging leg raise, dragon flag and planks... but if you want to build a truly jaw-dropping physique you need to place some emphasis on your serratus anterior during your training.
"SJ, what is a serratus?!"
The serratus is the muscle group located on the side of your rib cage, spanning across your eight upper ribs - a well-developed serratus almost looks like the gills of a shark.
In terms of functionality the serratus anterior assists with horizontal pushing movements as well as shoulder stabilization during exercises such as your heavy military press.
Perform These 3 Serratus Exercises
1. The Ab Roller
The ab roller is a killer exercise for building core strength as the entire abdominal region is being worked, unlike many abdominal exercises like the sit-up during which time only the upper abdominal come into play.
Don't have access to an ab roller? No problems - a small barbell will serve the same purpose.
Note: If you've got lower back problems DO NOT perform this exercise.
Movement: Isolation
Targets: Abdominals & Serratus Anterior
Required: Ab Roller or Barbell
Hold your ab roller or barbell with both hands infront of you while you assume a position on your knees on the floor.
You should now be in a position similar to that if you were going to perform a push-up from your knees.
Proceed to slowly roll the ab roller in front of you until your torso is as close to the ground as possible without touching it.
Pause in the fully extended position for 1 second.
The further you extend the more serratus anterior activation we get! Don't be lazy on these ones.
While maintaining a tight abdominal region begin to roll the ab roller back in to the starting position.
Repeat for the desired number of repetitions.
2. Dead Stop Push-Ups Plus
The push-up is a great strength and size builder for the chest, triceps and shoulders - particularly if you're low on both space and equipment for a gym!
When it comes to serratus development a slight exageration on the movement and we've just added a whole bunch of serratus anterior activation.
Movement: Compound
Targets: Chest, Triceps, Shoulders, Serratus Anterior
Position your hands on the floor, slightly wider than shoulder width.
Straighten your arms while ensuring they remain perpendicular to your body, walk your feet backward.
Lower your chest down to the floor by flexing and bending your arms.
Once your chest has touched the ground proceed move your arms by your side for a moment so your torso is resting on the ground.
Place your arms back in their slightly wider than shoulder width to drive your body back up until your arms are fully extended.
Continue to drive slightly further until your back is rounded out while squeeze your abs.
Repeat for the desired number of repetitions.
3. Foam Roller Wall Slides
You've likely heard of the ab roller before as well as dead stop push-ups, chances are the foam roller wall slide is a new one for you though.
The wall side is an excellent exercise not only for building up an impressive looking serratus anterior, but also for shoulder health and mobility in general as well as stabilization on your heavy overhead pressing movements (military press, dumbbell shoulder press, Arnold press etc.).
Movement: Compound
Targets: Shoulders, Serratus Anterior
Stand in front of a wall with a foam roller placed around neck height.
Place your hands slightly wwider than shoulder width on the foam roller.
Protract your shoulder blades.
Begin to slide your arms up until extended as far as possible overhead while squeezing your core.
Slide your arms back down until the foam roller is at the starting position (neck height)
Maintain protracted shoulder blades for the duration of the set.
Repeat for the desired number of repetitions.
My Serrratus Anterior Workout
Perform the following routine once or twice a week and watch those shark gills grow!
Alternatively you can also take the exercises below and work them into a circuit or round style workout... the choice is yours.
- Ab Roller - 3 sets - 10 reps per set
- Dead Stop Push-Ups Plus - 10 sets - 10 reps per set
- Foam Roller Wall Slides - 3 sets - 10 reps per set
Need Equipment For Your Serratus Exercises?
Here's the foam roller I use and recommend for your wall slides and here's the ab roller I use and recommend.
