8 Serratus Exercises for Super Defined Abs

Lexi Lutz
Reading Time: 10 minutes
serratus exercises
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Eager to achieve the sculpted abs you’ve always desired?

In this article, I’ll be sharing 8 effective Serratus exercises to help you achieve super defined abs.

These exercises are specifically tailored to target the Serratus Anterior muscle, also known as the “boxer’s muscle,” which plays a crucial role in core stability and overall abdominal strength. Incorporating these exercises in your workout routine will not only sharpen your appearance but will also improve your core strength (best of both worlds).

1. Ab Rollout

The Ab Rollout is one of the most effective serratus exercises out there. It targets the serratus anterior muscle and abdominals to develop core strength and stability. 

1. To perform this exercise, you’ll need an ab roller or an exercise wheel. 

2. Start on your knees, grasp the handles of the roller, and slowly roll forward until your body is parallel to the ground. 

3. Use your core and serratus muscles to pull the roller back in towards your knees.

This exercise is difficult, so it’s important to maintain proper form to avoid injury and maximize results.

Keep your core engaged, your back straight, and your shoulder blades squeezed together throughout the movement. Aim to complete 3 sets of 10-12 reps, gradually increasing the difficulty as you progress.

Adding the Ab Rollout to your routine will help you achieve a super defined look and improve your core strength. Make sure to include it in your serratus workout routine for optimal results.

2. High Bear Crawl

If you’re looking for an exercise that targets multiple areas while still focusing on the serratus anterior muscle, the High Bear Crawl is for you. 

This compound exercise engages the shoulders, core, and hips while also building overall body strength.

1. To perform this exercise, start in a tabletop position on all fours with your shoulders directly above your hands and knees beneath your hips. 

2. From here, lift your knees a few inches off the ground, keeping your back flat.

3. Next, move your opposite arm and leg forward at the same time, keeping them both hovering above the ground as you “crawl” forward. 

4. As you move, be sure to keep your core tight and your movements controlled. 

This exercise can be done for a set distance or for a set amount of time. Aim for 2-3 sets of 30-60 seconds each.

serratus activation exercises

BenefitsInstructions
  • Targets the serratus anterior muscle
  • Engages shoulders, core, and hips
  • Improves overall body strength and stability
  1. Start in a tabletop position on all fours
  2. Lift your knees a few inches off the ground, keeping your back flat
  3. Move your opposite arm and leg forward at the same time, hovering them above the ground
  4. Keep core tight and movements controlled
  5. Aim for 2-3 sets of 30-60 seconds each

3. Scapular Push-Up

The Scapular Push-Up is an excellent exercise that improves your posture and strengthens your serratus anterior muscle. 

This bodyweight exercise focuses on promoting shoulder stability and activating the serratus muscles.

1. To perform a Scapular Push-Up, begin in a high plank position with your hands placed shoulder-width apart. 

2. Next, lower your body halfway down while keeping your shoulders stable and engaged. 

3. Pause for a moment before pushing your body back up to the starting position. 

4. Repeat this movement for several reps.

Incorporating Scapular Push-Ups into your workout can help with overall shoulder stability and alignment!

Make sure to maintain proper form throughout the exercise, focusing on maintaining a stable and engaged shoulder position. As with all exercises, start with a few reps and gradually work your way up to more as you gain strength and confidence.

4. Unilateral Band Chest Press

The Unilateral Band Chest Press is a fantastic exercise for targeting the serratus anterior, chest, and shoulder muscles. This exercise is also an excellent option if you don’t have access to a gym or weights at home. The resistance band provides an extra challenge and helps activate the serratus muscles to a greater extent.

  1. Attach a resistance band to a stable post or anchor behind you.
  2. With your side facing the band, hold the handle with your nearest hand and bring your elbow up to shoulder level.
  3. Step forward with the opposite leg and extend your arm in front of you at shoulder height.
  4. Slowly press the band forward until your arm is straight.
  5. Pause and then slowly return to the starting position.
  6. Complete the desired number of repetitions on one side before switching to the other side.

Make sure to keep your abs tight and your back straight throughout the exercise. Avoid using momentum to push the band and instead, focus on engaging the serratus muscles to move the band. Repeat for 2-3 sets of 10-12 repetitions per side.

5. Dumbbell Pullover

The Dumbbell Pullover is an excellent exercise that targets the chest, back, and serratus anterior muscles.

  1. Lie down on a bench with your head and back supported, your feet flat on the floor, and a dumbbell held with both hands extended over your chest.
  2. Slowly lower the dumbbell behind your head while keeping your arms extended.
  3. Pause at the bottom of the movement then lift the weight back to the starting position, exhaling as you lift.
  4. Repeat for the desired number of reps.

Remember to keep your arms extended throughout the movement, and avoid arching your back or lifting your hips off the bench.

6. Scapular Plane Lateral Raise

The Scapular Plane Lateral Raise is a fantastic exercise for targeting the shoulder muscles, including the serratus anterior. It can be done using dumbbells or resistance bands, making it accessible to everyone, regardless of skill level or experience.

1. To get started with this exercise, hold a dumbbell in each hand, with your palms facing inwards. 

2. Stand with your feet shoulder-width apart and engage your core muscles. 

3. Begin by slowly raising your arms out to the sides, ensuring your elbows remain slightly bent. 

4. As you raise your arms, focus on engaging your shoulder muscles and squeezing your shoulder blades together. 

5. Once your arms reach shoulder height, hold the position for a moment and then slowly lower them back down to your sides.

Repeat this exercise for 10-12 reps, aiming to do three sets in total. Remember to keep your movements slow and controlled, focusing on proper form and activating your serratus muscles. Over time, you can increase the weight of the dumbbells or the resistance of the bands to continue challenging yourself and making progress.

serratus exercises

7. Dumbbell Rotational Punches

It’s no coincidence that fighters have chiseled serratus muscles. The rotational punching motion is the perfect move to target those side abs and reinforce that core strength.

1. To perform this exercise, start by standing with your feet shoulder-width apart and holding a dumbbell in each hand at shoulder height. 

2. Next, rotate your torso to the right, pivoting on your left foot while punching your right arm forward. 

3. Return to the starting position and repeat on the opposite side.

Remember to engage your core throughout the movement and keep your arms at shoulder height. Gradually increase the weight of the dumbbells to challenge yourself and make progress on your serratus muscle training.

8. Serratus Wall Slides

This exercise requires nothing more than a wall or a stable surface to perform the movements correctly, making it one of the most accessible serratus anterior muscle exercises you can do right at home! 

1. Begin by standing with your back against a wall or a stable surface. 

2. Position your feet shoulder-width apart, and place your arms against the wall at a 90-degree angle, with your elbows and wrists touching the wall. Your palms should be facing forward.

3. Next, slowly slide your arms up the wall while maintaining contact with your wrists, elbows, and palms. 

4. As you raise your arms, focus on retracting your shoulder blades and engaging your serratus anterior muscles. 

5. Once your arms are extended above your head, pause for a second before bringing them back down to their original position.

Repeat this movement for several repetitions, focusing on maintaining proper form and engaging your serratus muscles throughout the exercise. 

As with any exercise, it is crucial to perform Serratus Wall Slides with correct form to prevent injury and ensure maximum effectiveness.

FAQ

What are serratus exercises?

Serratus exercises are specifically designed workouts that target the serratus anterior muscle, also known as the “boxer’s muscle.” These exercises help to strengthen and define the abs, improve core stability, and enhance overall abdominal strength.

What are the best serratus workouts?

The best serratus workouts include exercises such as the Ab Rollout, High Bear Crawl, Scapular Push-Up, Unilateral Band Chest Press, Dumbbell Pullover, Scapular Plane Lateral Raise, Dumbbell Rotational Punches, and Serratus Wall Slides.

How do serratus strengthening exercises benefit me?

Serratus strengthening exercises provide numerous benefits, including improved core stability, enhanced posture, increased scapular stability, and enhanced upper body strength. These exercises can contribute to a more defined and sculpted abdominal appearance.

What are serratus activation exercises?

Serratus activation exercises are movements specifically designed to target and activate the serratus anterior muscle. These exercises help individuals develop better mind-muscle connection and ensure optimal engagement of the serratus muscles during workouts.

What are effective serratus exercises?

Effective serratus exercises include the Ab Rollout, High Bear Crawl, Scapular Push-Up, Unilateral Band Chest Press, Dumbbell Pullover, Scapular Plane Lateral Raise, Dumbbell Rotational Punches, and Serratus Wall Slides. These exercises target the serratus anterior muscle and provide optimal results when performed with proper form and technique.

How can I train my serratus muscles?

To train your serratus muscles, incorporate exercises such as the Ab Rollout, High Bear Crawl, Scapular Push-Up, Unilateral Band Chest Press, Dumbbell Pullover, Scapular Plane Lateral Raise, Dumbbell Rotational Punches, and Serratus Wall Slides into your workout routine. Perform these exercises with proper technique and gradually increase the intensity and resistance over time.

Are serratus core exercises important?

Yes, serratus core exercises are crucial for overall core strength and stability. The serratus anterior muscle plays a significant role in supporting the abdominal muscles and maintaining proper posture. Incorporating serratus core exercises into your routine can improve core engagement, enhance abdominal definition, and prevent potential injuries associated with weak core muscles.

How can I incorporate serratus exercises into my workout routine?

You can incorporate serratus exercises into your workout routine by performing them 2-3 times a week. Start with a lower intensity and gradually increase the difficulty and resistance as your strength and stamina improve. It is essential to listen to your body and perform the exercises with proper form to maximize their effectiveness.

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