The serratus anterior is a muscle located on the side of your chest, just under your armpit. It stretches from the upper eight or nine ribs up to the front part of the shoulder blade, known as the scapula. When you look at it, it resembles fingers spreading out from the ribs, which is why it’s sometimes called the “boxer’s muscle.”
This muscle plays a crucial role in the movement and positioning of the shoulder blade. It allows you to rotate your arm upwards, as if you were throwing a punch, and also helps in lifting the arm sideways and upwards. Additionally, the serratus anterior is important for stabilizing the shoulder blade against the chest wall. This stability is vital not just for throwing movements, but for lifting, pulling, and pushing movements as well.
Having a strong and well-defined serratus anterior can contribute significantly to achieving a sculpted, athletic appearance, particularly noticeable in the upper and side regions of your chest when your body fat is low enough. This muscle can really stand out, giving that “ripped” look many people aim for, especially around the ribs and side torso.
For athletes or anyone engaged in physical activities that require arm movement and shoulder stability—like boxing, swimming, or tennis—strengthening the serratus anterior is particularly beneficial. It not only enhances performance but also helps in reducing the risk of shoulder injuries.
Exercises that target the serratus anterior include push-ups, particularly those done with a plus movement (pushing your upper back towards the ceiling at the top of the push-up), dynamic hug movements with a resistance band, and overhead presses that emphasize scapular movement. Focusing on these types of exercises can help develop and define the serratus anterior effectively.