Is this the one tiny muscle that could be holding you back on all your big lifts?
Small AND Powerful
The Serratus Anterior is one of those small muscles that has a lot of importance in your function in daily living and performance. However, it is often neglected due to our modern day living of being hunched over desktops and having our arms in front of us throughout the day. This makes it rather difficult to isolate it, strengthen it, and grow. When you know WHAT IT IS, HOW IT WORKS, and HOW TO STRENGTHEN IT, you'll be to able increase your performance while promoting overall shoulder health!
What is the Serratus Anterior?
This muscle is a small stabilizer that wraps around the rib cage which assists with protraction, and stabilization of the scapula. It is responsible for keeping your shoulder blade attached to your rib cage, especially when moving things overhead. If you watched any training montages back in the 80's action movies, this is the muscle that pops out right underneath their pec and shows off the ribs a bit. Due to its function and strength, it is known as "The Boxing Muscle". So if you want a good way to remember where this muscle is located and what it does, just think of the Rocky Movies. This is the muscle that pops out of Stallone's side making his lats look super jacked!
I'm not a boxer, how is this holding me back on my lifts?
It may be called the boxing muscle, but its function can help you with a lot of your lifts in the gym. Anytime you are pushing weight away from your body like on bench and overhead press, this small muscle is helping keep the shoulder blade in place to allow you to achieve an optimal position. It even acts as a stabilizer while maintaining posture during deadlifts and squats, especially overhead! If you have poor shoulder mobility or have pain in your shoulders while doing pressing movements, there is a good chance that strengthening this muscle could help you out!
We know what it is, we know what it does, but how do I strengthen it without hurting myself?
Personally, I am not of fan of over complicated movements that make it extremely difficult to load and isolate the muscle you are targeting. Some of these movements may look like something you do at a physical therapy clinic but rest assured, they will be taxing, and they will help your performance.
Landmine Press/Viking Press
These two exercises are great for building not only the Serratus Anterior, but the triceps as well. I don't recommend direct overhead pressing for most people due to poor shoulder mobility, but these are great alternatives to get extremely similar benefits of overhead pressing without the wear and tear in the shoulder joint.
Suspended Serratus Press
This is a great way to strengthen the Serratus Anterior with just body weight. Using TRX Straps or Rings make it easy to adjust this exercise to make it easier or harder depending on your strength level.
GHR Serratus Press
If want to hit two birds with one stone and light up your core, try this exercise with the Glute Ham Roller. If you are unable to do it with the GHR, try a dowel rod press with bands shown later in the video below.
Conclusion
This can be a difficult muscle to engage and grow but it will pay dividends on your performance and shoulder health. Be patient with it and remember that this very well could be the thing that is holding you back that you haven't tried yet.
Great Stuff!