Top 5 Serratus Anterior Exercises for Shredded Sides

 

When you're building a sculpted physique, you probably focus on the usual suspects: abs, chest, and shoulders. But there's a hidden gem of a muscle that can transform your look and boost your upper body strength—the serratus anterior.

Often called the "boxer's muscle," the serratus anterior is a key stabilizer for your shoulder blades. It sits along your ribcage, creating those defined, shredded lines along your sides. Training this muscle gives your torso a wider, more sculpted appearance, making your chest look bigger and your entire frame more athletic.

In this article, you'll discover the top 5 serratus anterior exercises to carve out your sides, improve your posture, and enhance overall strength. We'll also explain exactly why this underrated muscle is so important and show you how to seamlessly add serratus anterior training into your existing workout routine for maximum results.

Understanding the Serratus Anterior

What is the Serratus Anterior?

This fan-shaped muscle, which originates on the surface of your upper ribs and attaches to your shoulder blade, acts as a powerful anchor for your scapula. Its primary job is to pull the shoulder blade forward and around the rib cage, a motion known as scapular protraction, which is the cornerstone of a stable shoulder. When this muscle is underdeveloped or weak, it can lead to a host of issues, including shoulder impingement and that dreaded "winged scapula" appearance where the shoulder blade protrudes awkwardly from the back.

However, when properly trained and developed, the benefits are transformative. A strong serratus anterior doesn't just prevent injury; it creates that highly sought-after sculpted serratus muscle look—those distinctive, finger-like protrusions on the side of the rib cage that are the hallmark of a truly shredded, elite physique.

This development is crucial for achieving a wider, more athletic frame and enhancing your upper body V-taper, making your waist appear smaller and your chest broader. Beyond the mirror, its role in shoulder blade stability is irreplaceable, providing the solid foundation necessary for every pressing motion, from a bench press to an overhead reach, ensuring you move efficiently and safely.

Why is it Called the "Boxer’s Muscle"?

This small but dynamic muscle earns its gritty nickname, the "boxer's muscle," thanks to its essential role in generating explosive, fight-ending punches. Think of it as your body’s natural catapult — the primary engine behind scapular protraction, driving the shoulder blade forward with force to add both reach and knockout power to every strike.

Without a well-developed serratus anterior, a punch becomes little more than a weak push from the arm, leaving fighters vulnerable to shoulder fatigue and injury. That’s why elite fighters and combat athletes prioritize functional core training that targets this critical muscle. It acts as a vital link, transferring energy from the legs and core through a stable shoulder and directly into the target.

Benefits of Training the Serratus Anterior

Aesthetic Benefits (Shredded Sides)

While many focus on sculpting a six-pack or building a broad chest, the true mark of an elite physique lies in the details—specifically, the sculpted serratus anterior that creates those coveted shredded side muscles.

When developed, the serratus anterior produces those striking, finger-like protrusions along the rib cage that peek out with every movement, creating a compelling visual of rugged, functional strength. This development is the ultimate athletic physique enhancement, forging a critical visual link between your pectorals and obliques.

The result is a dramatically improved upper body V-taper, where a defined serratus makes the chest appear wider and the waist narrower, culminating in that classic superhero silhouette.

Functional Strength and Posture

The serratus anterior is a cornerstone of shoulder health and stability, acting as a key muscle that keeps the shoulder blade gliding smoothly along the rib cage during movement.

A well-trained serratus actively combats the modern slump of rounded shoulders, pulling the scapula into optimal alignment to correct posture and relieve tension in the neck and upper back. That’s why it’s a non-negotiable component of any smart injury-prevention or shoulder rehab program.

How to Activate the Serratus Anterior Effectively

Unlocking the full potential of your serratus anterior takes more than simply checking off exercises. To truly engage this underrated muscle, you need focused movement and a strong mind-muscle connection. That means moving with intention, not momentum — and prioritizing quality over quantity.

One of the most overlooked elements of serratus anterior activation is proper breathing. Practicing diaphragmatic breathing creates internal pressure and space in the ribcage, allowing for a deeper and more complete contraction. Before each rep, take a breath into your ribs and brace your core. This simple step lays the foundation for better movement and stronger results.

From there, it’s all about control. Effective scapular protraction requires you to push the shoulder blade forward and around your rib cage — not just move your arm. This is where most people go wrong. Letting larger muscles take over leads to compensation patterns, reducing the effectiveness of the exercise and limiting serratus anterior development.

To get the most out of each rep, focus on a controlled stretch at the start of the movement and a solid squeeze at the end. If you’re not feeling the serratus working, you’re likely not engaging it fully.

Ready to put it into action? Here are the top 5 serratus anterior exercises to get you started.

Top 5 Serratus Anterior Exercises for Shredded Sides

1. The Scapular Push-Up

This is the fundamental activation drill. It isolates the protraction movement, teaching your body to engage the serratus anterior without the help of your chest and triceps. It’s the perfect warm-up and a great way to build mind-muscle connection.

How to do it:

• Start in a standard push-up position with your hands directly under your shoulders and your body forming a straight line from head to heels.
• Keeping your arms straight, slowly lower your chest by retracting your shoulder blades (squeezing them together). You will only move an inch or two.
• From the bottom, push through your hands to protract your shoulder blades—push them as far apart as you can, rounding your upper back slightly towards the ceiling. Hold this fully protracted position for a second. Feel the intense squeeze on the sides of your rib cage.
• Slowly return to the start position by retracting your shoulders again.

Pro Tip: Perform these slowly and deliberately. Focus 100% on the movement of your shoulder blades, not your elbows.

2. The Push-Up Plus

This is the Scapular Push-Up's more advanced sibling. It combines a full-range push-up with an added "plus" of protraction at the top, overloading the serratus through a greater range of motion under tension.

How to do it:

• Perform a standard push-up, lowering your chest all the way to the floor or just above it.
• Push yourself back up to the top of the push-up position (arms straight).
• Now, here’s the "plus": Once at the top, push your upper back even further towards the ceiling by protracting your shoulder blades as far as possible. You should feel a deep stretch and contraction.
• Return to the standard top position and begin your next rep.

Pro Tip: If a full push-up is too challenging, perform the movement on your knees. The key is achieving that full, end-range protraction.

3. The Straight-Arm Pulldown

This exercise brilliantly targets the serratus's role in upwardly rotating the scapula. By pressing down against resistance with straight arms, you force the serratus to fire intensely to stabilize and move the shoulder blade.

How to do it:

• Set a cable pulley machine with a straight bar or rope attachment at the highest setting.
• Grab the attachment with an overhand grip and kneel about two feet away from the machine. Your arms should be fully extended overhead.
• Keeping your arms perfectly straight and your core braced, pull the bar down in an arc towards your thighs. The movement should be driven by your shoulders and back, not your elbows.
• Focus on pushing your shoulder blades down and forward as you pull. Squeeze hard at the bottom of the movement.
• Control the weight back to the start position.

Pro Tip: Imagine you are trying to crush something in your armpits. Use a light weight to master the form and feel the contraction—this is not a lat exercise.

4. The Dumbbell Pullover

A classic bodybuilding movement, the pullover is renowned for working the lats and chest, but it's also a phenomenal serratus activator. As you lower the weight behind your head, the serratus anterior works eccentrically to control the scapula, and then contracts powerfully to pull the weight back over your chest.

How to do it:

• Lie perpendicularly across a flat bench with only your upper back and shoulders supported. Your feet should be planted firmly on the floor, and your hips should be dipped slightly, creating a stretch in your chest.
• Hold a single dumbbell by the end of one plate with both hands over your chest, arms slightly bent.
• With a slight bend in your elbows, slowly lower the dumbbell in an arc behind your head until you feel a deep stretch in your lats and chest.
• Engage your serratus and lats to pull the weight back along the same arc to the starting position.

Pro Tip: Keep your hips low throughout the movement to maintain the stretch. Don't use a weight so heavy that you have to bend your elbows excessively.

5. The One-Arm Farmer’s Carry (Overhead)

This is an advanced but incredibly effective stability exercise. Holding a weight overhead challenges the serratus anterior like nothing else, as it must fire continuously to keep your shoulder blade stable and prevent your arm from collapsing. This builds incredible functional strength and muscular endurance.

How to do it:

• Grab a heavy dumbbell or kettlebell in one hand.
• Clean it to your shoulder and then press it directly overhead. Your arm should be fully locked out, bicep by your ear.
• Keep your core incredibly tight and your glutes squeezed. Do not let your ribs flare out or your shoulder shrug.
• Walk slowly and deliberately for a set distance or time, maintaining the locked-out overhead position.
• Repeat on the other side.

Pro Tip: Start with a very light weight to master the stability required. The goal is a rigid, stable torso and shoulder, not a heavy walk.

How to Build Your Routine

Incorporate 2-3 of these exercises into your existing upper body or push workouts. Perform 3 sets of 10-15 controlled reps for each. Focus on quality of movement and the mind-muscle connection over the amount of weight lifted. Train your serratus 1-2 times per week for optimal growth and definition.

Serratus Anterior Workout Plan (Weekly Example)

Beginner-Friendly Routine

• Scapular Push-Ups: 3 sets of 12

• Wall Slides: 3 sets of 10

• Dumbbell Pullover: 3 sets of 8-10

Advanced Athlete Routine

• Ab Rollouts: 4 sets of 12

• Bear Crawls: 3 rounds of 30 seconds

• Weighted Pullovers: 4 sets of 10

How to Train and Reveal the Serratus Anterior

To truly unlock the full potential of your serratus anterior, isolation work isn’t enough. You need an integrated shoulder training approach that combines both strength and mobility. Pair exercises like push-up pluses with thoracic mobility drills such as wall slides. This combination allows the muscle to activate effectively through its full range of motion, reducing stiffness and improving movement quality.

However, training alone won’t produce visible results unless it's supported by the right nutritional strategy. The goal is simple: fuel performance and maintain training intensity while gradually lowering body fat, so the sharp lines of your serratus anterior can finally stand out.

Conclusion

While the spotlight often shines on the showier muscle groups, true athleticism is built in the details. The serratus anterior is one of those exquisite details—a testament to the principle that a powerful physique is not just built, but meticulously sculpted. Integrating these focused exercises into your regimen does more than chisel the coveted lines of a shredded side physique; it lays the foundational bedrock for unparalleled shoulder stability and resilient, functional strength. This is where raw power meets refined definition, where performance and aesthetics converge.

Remember, the most impressive physiques are those built on balance and intelligent training—where every rep honors the synergy between form and function. Commit to training this pivotal muscle not as an afterthought, but as a priority. The payoff will be a stronger, more injury-resistant body, crowned with the razor-sharp aesthetics of a truly complete athlete.

 

 

FAQs

 

1. How often should I train the serratus anterior?
2–3 times per week is enough, depending on your overall training program.

2. Can beginners train the serratus anterior?
Absolutely! Exercises like wall slides and scapular push-ups are beginner-friendly.

3. Do pull-ups work the serratus anterior?
Yes, but only indirectly. You still need isolation moves for maximum growth.

4. How long does it take to see serratus definition?
With consistent training and proper diet, you can see results in as little as 6–8 weeks.

5. Is the serratus anterior only for aesthetics?
No—while it gives you shredded sides, it also plays a critical role in shoulder stability, injury prevention, and athletic performance.