Serratus Anterior Exercises for Stronger, More Stable Shoulders
By Madison Bennett
BSc Sport & Exercise & MSc Physiotherapy
If you want stronger, more stable shoulders, training the serratus anterior should be a priority.
It’s a muscle that runs along the side of your ribcage, sitting beneath the shoulder blade and connecting to the upper ribs. Despite being largely hidden from view, it plays a central role in how your shoulder blade moves and sits against the ribcage, which has a direct impact on everything from overhead pressing to everyday reaching movements.
When it’s working well, it allows smooth, controlled overhead movement and efficient pushing mechanics. When it’s underactive or weak, you’ll often see the shoulder blade “wing” away from the ribcage, which can place unnecessary stress on surrounding structures and increase injury risk over time.
These shoulder stability exercises focus on improving activation, control, and dynamic stability through range. You can use them as a warm-up, an accessory block, or as part of a rehab-focused session.
Instructions
Step 1
Wall Slides: 10–12 reps. Focus on smooth, controlled overhead movement while keeping contact with the wall. Think about guiding your shoulder blades upward without shrugging, promoting proper upward rotation and control.
Step 2
Scapular Push-Ups: 10–15 reps. Set up in a strong plank position and keep your arms straight throughout. Allow your chest to sink slightly, then push the floor away to protract the shoulder blades. This builds strength in protraction and improves how the scapula moves around the ribcage.
Step 3
Serratus Punches: 10–15 reps each side. Performed lying or standing, reach forward without bending your elbow. Focus on controlled activation at the end of range, helping to develop both strength and stability.
Step 4
Banded 3-Point Taps: 8–12 taps each direction. Maintain tension through the band while reaching in different directions. The goal is to resist movement and keep the shoulder blade stable, improving dynamic control under load.
Workout Notes
These exercises are suitable for most people, but if you’re currently managing a shoulder injury or have been advised to avoid overhead movement, check in with a healthcare professional before adding them to your routine.
Start with bodyweight only and focus on quality of movement over speed or load. The serratus anterior responds well to slow, deliberate work, so there’s no need to rush through these.
If your shoulders feel tight before you begin, it’s worth spending a few minutes preparing the joint first. Our Shoulder Mobility Warm-Up is a good place to start before moving into this session.