Chest

serratus anterior

seh-RAH-tus an-TEER-ee-or

Serratus anterior wraps from ribs to scapula, protracting and upwardly rotating the shoulder blade for punches and presses. 'Boxer's muscle' prevents winging, crucial for overhead athletes.

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Common Pain & Injury

Pain lateral ribs to armpit, weakness on push. See doc for winged scapula.

Anatomy & Function

Origin

Ribs 1-8/9 lateral

Insertion

Medial border scapula

Actions

Scapular protraction
Upward rotation
Stabilization

Innervation

Long thoracic nerve (C5-7)

Muscle Relationships

Antagonists

RhomboidsTrapezius

Synergists

Pectoralis minorTrapezius lower

Trigger Points

Refers to side neck, shoulder, arm.

Stretches

1Wall protraction stretch

2Scapular punch reverse

3Doorway serratus

Common Conditions

Serratus anterior strainLong thoracic neuropathyScapular winging

Anatomical Parts

Left serratus anteriorRight serratus anterior

FAQ

Serratus anterior pain?

Side chest ache; wall slides fix.

What does serratus anterior do?

Protracts scapula for punching.

Exercises for serratus anterior

20

Alternating Cable Shoulder Press position 1

Alternating Cable Shoulder Press position 2

Alternating Cable Shoulder Press

beginner·cable

Alternating Deltoid Raise position 1

Alternating Deltoid Raise position 2

Alternating Deltoid Raise

beginner·dumbbell

Alternating Kettlebell Press position 1

Alternating Kettlebell Press position 2

Alternating Kettlebell Press

intermediate·kettlebells

Anti-Gravity Press position 1

Anti-Gravity Press position 2

Anti-Gravity Press

beginner·barbell

Arm Circles position 1

Arm Circles position 2

Arm Circles

Arnold Dumbbell Press position 1

Arnold Dumbbell Press position 2

Arnold Dumbbell Press

intermediate·dumbbell

Back Flyes - With Bands position 1

Back Flyes - With Bands position 2

Back Flyes - With Bands

beginner·bands

Backward Medicine Ball Throw position 1

Backward Medicine Ball Throw position 2

Backward Medicine Ball Throw

beginner·medicine ball

Band Assisted Pull-Up position 1

Band Assisted Pull-Up position 2

Band Assisted Pull-Up

beginner·other

Band Pull Apart position 1

Band Pull Apart position 2

Band Pull Apart

beginner·bands

Barbell Incline Shoulder Raise position 1

Barbell Incline Shoulder Raise position 2

Barbell Incline Shoulder Raise

beginner·barbell

Barbell Rear Delt Row position 1

Barbell Rear Delt Row position 2

Barbell Rear Delt Row

beginner·barbell

Barbell Shoulder Press position 1

Barbell Shoulder Press position 2

Barbell Shoulder Press

intermediate·barbell

Battling Ropes position 1

Battling Ropes position 2

Battling Ropes

beginner·other

Bent-Arm Barbell Pullover position 1

Bent-Arm Barbell Pullover position 2

Bent-Arm Barbell Pullover

intermediate·barbell

Bent Over Dumbbell Rear Delt Raise With Head On Bench position 1

Bent Over Dumbbell Rear Delt Raise With Head On Bench position 2

Bent Over Dumbbell Rear Delt Raise With Head On Bench

beginner·dumbbell

Bent Over Low-Pulley Side Lateral position 1

Bent Over Low-Pulley Side Lateral position 2

Bent Over Low-Pulley Side Lateral

beginner·cable

Bradford/Rocky Presses position 1

Bradford/Rocky Presses position 2

Bradford/Rocky Presses

beginner·barbell

Cable Incline Pushdown position 1

Cable Incline Pushdown position 2

Cable Incline Pushdown

beginner·cable

Cable Internal Rotation position 1

Cable Internal Rotation position 2

Cable Internal Rotation

beginner·cable

Also Works serratus anterior

10

Ab Roller position 1

Ab Roller position 2

Ab Roller

intermediate·other

Advanced Kettlebell Windmill position 1

Advanced Kettlebell Windmill position 2

Advanced Kettlebell Windmill

intermediate·kettlebells

Alternating Floor Press position 1

Alternating Floor Press position 2

Alternating Floor Press

beginner·kettlebells

Alternating Kettlebell Row position 1

Alternating Kettlebell Row position 2

Alternating Kettlebell Row

intermediate·kettlebells

Alternating Renegade Row position 1

Alternating Renegade Row position 2

Alternating Renegade Row

expert·kettlebells

Around The Worlds position 1

Around The Worlds position 2

Around The Worlds

intermediate·dumbbell

Barbell Ab Rollout position 1

Barbell Ab Rollout position 2

Barbell Ab Rollout

intermediate·barbell

Barbell Ab Rollout - On Knees position 1

Barbell Ab Rollout - On Knees position 2

Barbell Ab Rollout - On Knees

expert·barbell

Barbell Bench Press - Medium Grip position 1

Barbell Bench Press - Medium Grip position 2

Barbell Bench Press - Medium Grip

beginner·barbell

Barbell Deadlift position 1

Barbell Deadlift position 2

Barbell Deadlift

intermediate·barbell

Related Chest Muscles

Abdominal part of left pectoralis major

The abdominal part of the left pectoralis major is the lower portion of the left chest's primary pushing muscle, attaching from the sternum down to the ribs near the abdomen. It drives shoulder adduction and flexion, crucial for powerful presses like bench variations and dips. Fitness enthusiasts target it for that defined lower chest line in bodybuilding.

Abdominal part of right pectoralis major

The abdominal part of the right pectoralis major forms the lower section of the right chest's main power muscle, spanning from the sternum to the abdominal ribs. It excels in adduction and flexion for presses and flyes, key for balanced chest development. Gym-goers love it for carving out that teardrop lower chest aesthetic.

Anterior papillary muscle of right ventricle

This cardiac muscle inside the right ventricle anchors mitral valve leaflets for proper heart pumping. Not skeletal, but endurance training optimizes heart efficiency. Matters for cardio performance indirectly.

Anterolateral head of lateral papillary muscle of left ventricle

Specialized head of left heart papillary muscle securing mitral valve for left ventricle ejection. Critical for oxygenated blood flow. Athletes benefit from cardiac hypertrophy here.

External intercostal muscle

External intercostals are thin muscles between the ribs that elevate them during inhalation, aiding deep breathing for core stability in lifts. They're vital for endurance athletes needing efficient oxygen uptake. Fitness training enhances respiratory muscle power.

Innermost intercostal muscle

Innermost intercostals are deep rib muscles aiding forced expiration like coughing. Support breathing in high-intensity training.

Internal intercostal muscle

Internal intercostals between ribs assist expiration and stabilize chest in lifts.

Lateral papillary muscle of left ventricle

Papillary muscle in heart's left ventricle anchors mitral valve to prevent backflow. Endurance training strengthens indirectly.

Chest Pain Guide

Common causes and relief

Activities & Sports

See which activities use serratus anterior