When it comes to strength training, certain muscles take center stage—pectorals, lats, quads, and delts often dominate discussions. However, there’s an unsung hero of upper-body function and aesthetics that rarely gets the attention it deserves: the serratus anterior.
Positioned along the rib cage, this muscle plays a pivotal role in shoulder stability, movement efficiency, and even the coveted physique of elite lifters. Yet, (maybe because it's also called the Boxer's Muscle) it remains overlooked in many strength programs, despite being fundamental to powerlifting, bodybuilding, and strongman performance.
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Understanding the Serratus Anterior
The human body houses an intricate system of bones, and among them are the scapulae, or shoulder blades—two flat bones that function as the foundation for upper-body movement.
Their ability to move freely across the rib cage allows for actions such as retraction, protraction, elevation, and depression. These motions are essential not only for athletic performance but also for everyday activities like reaching overhead, pushing, or pulling.
Enter the serratus anterior, a muscle that ensures the scapula remains firmly anchored to the rib cage (from the first to the eighth or ninth rib) while allowing for scapular protraction—the movement of the shoulder blades away from the spine. This seemingly small function has a major impact on stability and strength, particularly in exercises like the bench press, overhead press, and even deadlifts.
Why Strength Athletes Should Care
Beyond its stabilizing role, the serratus anterior carries an aesthetic appeal. While a well-defined six-pack is often the hallmark of a strong core, the serratus anterior’s signature “ribbed” look on the side of the torso adds an extra layer of muscular detail to an elite physique. This is the kind of definition that separates a good physique from a great one.
More importantly, neglecting the serratus anterior can lead to performance limitations and potential injuries.
If the muscle is weak, scapular instability can hinder pressing movements and overhead lifts, leading to compensations that strain the shoulders. Simply put: a strong serratus anterior means greater power output, improved mechanics, and better durability—all of which are vital to success in powerlifting and strongman events.
Serratus Anterior Exercises
Despite its importance, many lifters fail to properly engage this muscle in their training. Fortunately, incorporating targeted movements into any program is simple.
Here are two of the most effective serratus anterior exercises to activate and strengthen the serratus anterior:
Scapular Push-ups
Scapular push-ups are a bodyweight movement, and they're one of the easiest ways to activate the serratus anterior. Start in a traditional push-up position with arms locked out.
Then, instead of lowering the chest, focus on protracting the scapula—pushing the shoulder blades apart as far as possible—before returning to a neutral position. This isolates and strengthens the muscle without additional resistance. We have a video that shows exactly how to do this on the YouTube channel.
Dumbbell Pullovers
Though often associated with the chest and lats, the dumbbell pullover is a highly effective serratus anterior exercise. The same applies to dumbbell pullover alternatives that work the same muscles.
By maintaining control through the eccentric phase (lowering the weight overhead) and engaging the scapulae, lifters can reinforce stability and strength in pressing and overhead movements.
Common Questions
If you're interested in building strength (or correcting weakness in this muscle), you might have some more questions. Here are some of the common ones I hear.
What's Scapular Winging?
Scapular winging is a condition where the shoulder blade protrudes outward from the back, rather than resting flush against the rib cage. This often results from muscular imbalances or nerve dysfunction, specifically affecting the serratus anterior or trapezius. When the serratus anterior is weak or inactive, it fails to stabilize the scapula against the thoracic wall, leading to winging—a visible displacement that can hinder upper-body strength and mobility.
For strength athletes, scapular winging can severely limit pressing strength, disrupt overhead mechanics, and increase the risk of shoulder impingements. The consequences extend beyond performance; persistent scapular instability can cause discomfort and contribute to chronic pain. Addressing this issue requires a targeted approach—strengthening the serratus anterior, improving scapular control, and incorporating movements that encourage protraction and stability.
What's The Levator Scapulae?
The levator scapulae is a muscle that runs from the cervical spine to the scapula, primarily responsible for elevating the shoulder blade and assisting with neck movements. It plays a key role in posture and shoulder stability but can become tight and overactive, leading to neck stiffness and discomfort.
While the levator scapulae elevates the scapula, the serratus anterior stabilizes and protracts it, keeping it flush against the rib cage. The levator scapulae is more involved in shrugging and neck motion, whereas the serratus anterior is essential for shoulder stability, protraction, and overhead movement efficiency.
What Are Signs of a Weak Serratus Anterior Muscle?
A weak serratus anterior is a liability for any serious lifter. As the primary stabilizer of the scapula, this muscle ensures smooth, controlled movement of the shoulder blade during pressing, pulling, and overhead exercises. When it lacks sufficient strength or activation, scapular instability becomes a major issue, increasing the risk of winging, impingement, and even rotator cuff injuries.
Beyond dysfunction, a weak serratus anterior can lead to poor force transfer, diminishing power in compound movements like the bench press or military press. Many lifters who struggle with shoulder pain during pressing movements unknowingly suffer from underdeveloped serratus anterior muscles, forcing their deltoids and upper traps to compensate.
How Do You Fix a Weak Boxer's Muscle?
Train. Dedicated serratus anterior training—scapular push-ups, wall slides, and controlled overhead movements—to restore stability, improve performance, and keep the shoulders healthy under heavy loads.
Can Planks Help Build The Serratus Anteior?
Yes, we have a full guide to planks. They're especially helpful because they protract the shoulder blades, pushing them away from each other.
Despite its lack of mainstream recognition, the serratus anterior is a critical muscle for both performance and physique development. Whether you're pressing heavy, reaching overhead, or striving for a more complete aesthetic, strengthening this muscle should be a priority.
Can This Help With Shoulder Mobility?
Yes, a strong serratus anterior significantly improves shoulder mobility by ensuring proper scapular movement and stability.
For those serious about improving their lifts, preventing injury, and achieving a well-rounded, chiseled torso, targeted serratus anterior training isn’t optional—it’s essential.
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