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Serratus Anterior前锯肌

Chest · Intermediate (L2) · Anterior · 4 exercises

Function

The 'boxer's muscle': protracts and upwardly rotates the scapula, holding it snug against the ribcage. Key to driving off the bottom of a bench press and to the end of a punch — and the correction target for winged scapula.

Best Exercises & Form Cues

• Cable Scapular Protraction

  Equipment

  Cable station + single handle

  Sets & Reps

  3 sets × 12-15 reps per side · rest 60 s

  How to do it

  Face the cable, one hand on the handle, arm straight forward; protract the shoulder blade to push the handle further from the body (like reaching for something); 1-second serratus squeeze at the end; return to retraction.

  Common mistakes

  Bending the elbow (becomes a press), rotating the torso, tiny range

• Bench Press (Bottom-Drive Emphasis)

  Equipment

  Barbell + bench press rack

  Sets & Reps

  3-4 sets × 6-10 reps · rest 2-3 min

  How to do it

  Standard bench with a bottom emphasis: the bar touches the chest without bouncing; the shoulder blades stay set as you drive off (lats and serratus feeding the press); upper back never loosens from the bench.

  Common mistakes

  Bouncing off the chest, shoulder blades unloading off the bench, bar path wandering

• Push-Up Plus

  Equipment

  Bodyweight

  Sets & Reps

  3-4 sets × 10-15 reps

  How to do it

  Press a standard push-up to full arm extension, then keep pushing the upper body higher — the shoulder blades protract off the ribcage; 1-second hold at the top; on the descent, retract the scapulae first, then bend the elbows.

  Common mistakes

  Skipping the Plus segment (just a normal push-up), sagging hips, shrugging

• Single-Arm Farmer's Walk

  Equipment

  Single dumbbell/kettlebell

  Sets & Reps

  3 walks × 20-30 m per side

  How to do it

  Carry on one side only; resist side-bending so the pelvis and shoulders stay level; the lateral core chain (QL and friends) stabilizes continuously; short steps, steady cadence.

  Common mistakes

  Leaning toward or away from the load, shrugging, losing tension before switching hands

Stretching & Recovery

• Side-extended child's pose
• Pull-up bar hang with rotation
• Overhead side-waist stretch

Other muscles in the Chest

Pectoralis Major · Pectoralis Minor