Serratus Push-Up

The Serratus Push-Up is a bodyweight exercise that targets the serratus anterior, the muscle located along the side of the ribcage, under the armpit. This exercise enhances shoulder stability, core strength, and scapular control, making it an excellent addition to a well-rounded push-up routine.

This variation of the push-up focuses on protracting the scapula (moving the shoulder blades forward) at the top of the push-up movement. Strengthening the serratus anterior is crucial for improving overall shoulder health, posture, and upper body performance.

How to Perform the Serratus Push-Up

1. Starting Position:

• Get into a high plank position with your hands placed slightly wider than shoulder-width apart.
• Engage your core and keep your body in a straight line from head to heels. Your feet should be slightly wider than hip-width for balance.
• Rotate your hands slightly outward to align your wrists and shoulders.

2. Initiating the Movement:

• Lower your chest toward the ground as you would in a regular push-up, but focus on protracting your shoulder blades (moving them forward and apart) as you lower down.
• Bend your elbows to a 90-degree angle while keeping your core engaged and your body stable.
• Exhale as you lower down.

3. Bottom Position:

• At the bottom of the movement, your chest should be close to the ground, and your elbows should be bent at 90 degrees.
• Pause briefly to maximize the engagement of your serratus anterior.

4. Pushing Back Up:

• Press through your hands, pushing your body back up to the starting position.
• At the top of the push-up, protract your shoulder blades as much as possible, pushing them forward and outward.
• Inhale as you push back up.

5. Repetitions and Sets:

• Beginners: 5-8 reps, 2-3 sets
• Intermediate: 8-12 reps, 3-4 sets
• Advanced: 12+ reps, 4+ sets

Variations and Progressions

1. Knee Serratus Push-Up (Beginner)

• Perform the movement with your knees on the floor to reduce the intensity while still targeting the serratus anterior.

2. Incline Serratus Push-Up (Beginner)

• Place your hands on an elevated surface (such as a bench or box) to make the push-up easier while focusing on protracting the shoulder blades.

3. Serratus Push-Up with Pause (Intermediate)

• At the bottom position, hold for 2-3 seconds to increase the time under tension and engage the serratus anterior further.

4. Explosive Serratus Push-Up (Advanced)

• Perform the push-up explosively, pushing off the ground and allowing your hands to leave the floor for a brief moment, then land back into the starting position. This variation adds an explosive strength element.

5. Serratus Push-Up with Clap (Elite)

• Perform an explosive serratus push-up and clap your hands before returning to the ground. This requires additional power and control.

Tips for Maximum Effectiveness

✅ Protract the Scapula: Focus on pushing your shoulder blades apart at the top of the movement. This activates the serratus anterior and strengthens scapular control.

✅ Engage Your Core: Keep your core tight and maintain proper alignment to prevent your hips from sagging or your lower back from arching.

✅ Control the Descent: Lower your body slowly and with control to maximize the effectiveness of the push-up and to better target the serratus anterior.

✅ Mind Your Elbow Position: Keep your elbows slightly bent out at 45-degree angles, not flared straight out to the sides.

✅ Breathe Properly: Inhale as you lower your chest, and exhale as you press up and protract your shoulder blades.

Common Mistakes to Avoid

❌ Not Protracting the Scapula: Failing to push the shoulder blades forward and apart reduces the effectiveness of the exercise. Ensure you are actively protracting your scapula at the top of the movement.

❌ Letting Hips Sag: Keep your core engaged to maintain proper alignment throughout the exercise. Don’t let your hips drop as this can lead to unnecessary strain on your lower back.

❌ Flared Elbows: Keep your elbows at a slight angle to your body, not flared out to the sides. This will prevent unnecessary strain on the shoulder joints.

❌ Relying on Momentum: Avoid rushing through the push-up. Perform each rep slowly and controlled, focusing on form and muscle engagement.

❌ Not Lowering Enough: Ensure you lower your chest until your elbows are at a 90-degree angle, or close to the ground, for maximum muscle activation.