Serratus Anterior: The Shoulder Muscle Desk Workers Neglect
The best serratus anterior exercises all involve pushing the shoulder blades forwards around the ribcage, the movement known as protraction, and rotating them upwards when you reach overhead. The push-up plus, the cable serratus punch, the landmine press, wall slides and a full overhead press cover it well. Two or three sets of 10 to 15 controlled repetitions, two or three times a week, is plenty. For desk workers whose shoulders spend all day rounded and still, this is a small, practical addition: it helps the shoulder blades move and sit well, which makes pressing and reaching overhead more comfortable for many people.
What the serratus anterior does
The serratus anterior runs from the upper ribs, along the side of the chest, round to the inner edge of the shoulder blade on its underside. When it contracts, it pulls the shoulder blade forwards and holds it flat against the ribcage. It also works with the trapezius to rotate the shoulder blade upwards as you raise your arm.
In everyday terms, it is the muscle that lets you punch, reach far forward, and lift your arm fully overhead with the shoulder blade following smoothly. When it is weak or poorly coordinated, the inner edge of the shoulder blade can lift away from the ribcage during push-ups or when lowering the arms, and overhead reach can feel blocked.
Why desk workers lose touch with it
Hours with arms resting on a keyboard leave the shoulder blades sitting forwards but passive. That is different from actively holding them in place. Then, in the gym, the usual advice is to “pull the shoulders back and down” for every exercise. Useful for a bench press or a row, but it means the opposite movement, active forward reaching, rarely gets trained. Combine that with a programme built mostly on bench presses and machine work, and the serratus gets little to do.
This is part of the wider picture covered in rounded shoulders exercises: the goal is shoulder blades that move well in every direction, not ones fixed in one position.
Five exercises, from easiest to hardest
1. Wall slide with a reach
Stand facing a wall, forearms on it, elbows at shoulder height. Gently push your forearms into the wall so your upper back rounds slightly, then slide the arms up the wall as high as is comfortable, keeping that forward push. Slide back down. It teaches the feel of protraction combined with upward rotation.
2. Push-up plus
Hold a push-up position, on knees or toes. Without bending your elbows, let your chest sink so the shoulder blades come together, then push the floor away so they spread apart and your upper back rounds slightly. That final push is the “plus”. Do it on its own at first, then add it to the top of each full push-up. Our guide to push-up progressions shows how to build to full reps.
3. Cable serratus punch
Stand with your back to the cable station, a single handle at chest height. Hold it with the arm straight out in front. Without bending the elbow, reach the hand further forward by moving the shoulder blade, then let it come back. The movement is only a few centimetres. Keep the ribs down and do not twist.
4. Landmine press
Wedge one end of a barbell into a corner or landmine attachment, hold the other end at your shoulder and press it up and forward, letting the shoulder blade travel at the top. The angled path suits many people who find straight overhead pressing uncomfortable. See the landmine press for the setup.
5. Overhead press with a full reach
With dumbbells or a barbell, press overhead and let the shoulder blades rotate and lift slightly at the top, finishing with a gentle shrug towards the ears. Fighting this with “shoulders down” at lockout limits the serratus. Only progress to this if overhead pressing is comfortable for you.
Sets, reps and placement
| Exercise | Sets x reps | Best placed |
|---|---|---|
| Wall slide with reach | 2 x 8 to 10 | Warm-up |
| Push-up plus | 2 to 3 x 10 to 15 | Warm-up or end of session |
| Cable serratus punch | 2 to 3 x 12 to 15 each arm | End of session |
| Landmine press | 3 x 8 to 12 each arm | Main pressing slot |
| Overhead press | 3 x 6 to 10 | Main pressing slot |
Pick two or three, not all five. A beginner might use wall slides in the warm-up and push-up plus at the end, then add the landmine press after a month.
How to tell if it is working
- You can feel the muscle along the side of the ribs, just under the armpit, during the plus and the punch.
- The shoulder blade stays flatter against the ribcage as you lower from a push-up.
- Reaching overhead feels smoother, with less pinching at the top.
- You can do the movement slowly without shrugging or arching the lower back.
Mistakes to avoid
- Bending the elbows during the plus or the punch, which turns it into a chest exercise.
- Letting the lower back sag in the push-up plus.
- Going heavy on the punch. Light load, full movement.
- Forcing the shoulder blades back and down on every exercise, including overhead work.
- Expecting serratus work alone to fix pain.
When to get it checked
A shoulder blade that sticks out noticeably at rest, appears suddenly, or comes with weakness, pain or numbness is a reason to see your GP rather than train harder. Occasionally it is caused by a nerve problem that needs medical assessment. The NHS page on shoulder pain explains when to seek help. Also check with your GP first if you are returning after a long break, have a heart condition or are pregnant.
Built into your sessions
In private sessions I watch how your shoulder blades move during pushing and reaching, then add the smallest number of exercises that make a difference, usually inside the warm-up so it costs you no extra time. You can read more on the 1-1 personal training page.
Questions we get asked
Do push-ups train the serratus anterior?
Yes, especially if you finish each rep by pushing the floor away. Adding the “plus” makes the work more deliberate.
Can I train it with no equipment?
Yes. Wall slides, push-up plus and bear crawls need nothing but floor and wall.
Will it fix my rounded shoulders?
It is one piece. Upper-back strength, movement through the day and how you set up your desk all play a part.
How much does personal training cost?
Prices are on our personal training page.
Book with The Highgate House
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