Serratus Push

Purpose of the exercise

Strength exercise for the serratus anterior (saw tooth muscle) and shoulder blade stabilisers. Improves scapular control, shoulder posture and stability during pressing and reaching movements. Helps prevent shoulder blade winging (winging scapula) and shoulder pain. Also effective for strengthening the connection between scapula and rib cage.

Supplies

• Mat or soft surface
• Sufficient space for shelf position
• Optional: resistance band for extra resistance

Starting position

1. Get into a high plank position (push-up position)
2. Place your hands directly under your shoulders, arms fully extended
3. Feet at hip width or slightly wider for stability
4. Keep your body in a straight line (head to heels)
5. Tighten your core
6. Gaze to the ground (neck neutral)
7. Start with your shoulder blades facing each other (retracted)

Implementation

1. Keep your arms fully extended (elbows locked)
2. Push your upper back towards the ceiling by pushing your shoulder blades apart
3. Feel your shoulder blades move forward around your rib cage (protraction)
4. Your upper back becomes slightly rounded in this position
5. Hold this end position for 1-2 seconds
6. Pull your shoulder blades together again (retraction)
7. Slightly lower your upper back between your shoulder blades
8. Hold this position for 1 second

Points of interest

• ✓ Keep your arms fully extended throughout the movement
• ✓ Focus on moving only your shoulder blades
• ✓ Make full range of motion (maximum protraction and retraction)
• ✓ Keep your core tense (no sagging hips)
• ✓ Keep your body in straight plank line
• ✓ Move in a controlled and conscious manner
• ✓ Breathe out when pushing forward, in when pulling back
• ✗ Avoid bending your elbows (this is not a push-up)
• ✗ Don't let your hips sag or stick up
• ✗ Don't move from your lower back
• ✗ Don't pull your shoulders up to your ears
• ✗ Do not make movements that are too small (full range of motion)
• ✗ Don't hold your breath

Progression

• Start: On knees instead of toes (modified plank)
• Advanced: Full plank position, 12-15 reps
• Heavier: Increase repetitions (15-20 times)
• Additional challenge: Slower pace (3 seconds protraction, 3 seconds retraction)
• More complex: Add a resistance band around your shoulder blades
• Advanced: Single-arm serratus push (alternating left/right)
• Heaviest variation: Serratus push with weight vest
• Dynamic: Combine with regular push-ups (1 serratus push + 1 normal push-up)

When this exercise

This exercise is suitable for anyone who wants to improve shoulder blade stability, especially in people with shoulder problems or weak serratus anterior. Ideal in rehabilitation after shoulder injuries, shoulder blade winging (winging), impingement or after rotator cuff problems (in consultation with physiotherapist). Very effective as a preventive exercise for athletes who do a lot of pressing or reaching movements such as swimmers, volleyball players, climbers and strength athletes. Also valuable for people with hunched shoulders or office work to improve shoulder posture. Suitable as a warm-up exercise for upper body training or as an accessory exercise after main shoulder work. Start with modified version on knees if the full plank is too heavy. Not suitable for acute shoulder pain or wrist pain - resolve these problems before starting.