The shoulder press with focus on the m. serratus anterior is a variation of the overhead press with additional emphasis on active scapular upward rotation and protraction in the end position. While pressing the weight upward, the scapula movement is deliberately included, so that the serratus anterior is optimally activated.
This exercise helps improve scapular control and shoulder mechanics during overhead movements. Combining strength and stability, it is a valuable exercise within both shoulder rehabilitation and sports-oriented strength training.
Aims to strengthen the serratus anterior and improve scapular stability during overhead movements. Supports healthy shoulder mechanics and reduces overuse of other shoulder muscles. Relevant in overhead sports activities and shoulder stability training.
Dumbbells or barbell
Flat surface or bench
Stand upright or sit on a bench
Keep the weight at shoulder height
Elbows positioned slightly in front of the body
Core tightened
Shoulders low and stable
Look ahead
Push the weight up in a controlled way
Stretch the arms above the head
Allow the shoulder blades to actively move up and forward
Deliberately tighten the serratus anterior in the end position
Lower the weight slowly and in a controlled manner
Maintain control of the shoulder blades during the return movement
✓ Keep shoulders stable during movement
✓ Activate the serratus in the end position
✓ Core tightened for torso stability
✓ Move in a controlled manner without momentum
✓ Exhale during the press
✗ Excessive hollowing of the lower back
✗ Shoulders raised towards ears
✗ Using too heavy a weight
✗ Uncontrolled movement of the shoulder blades
✗ Ignoring pain in shoulder or neck
The shoulder press focusing on the serratus anterior is used to improve scapular stability and shoulder control during overhead movements. The exercise is suitable for athletes who perform many overhead activities, such as in throwing or racket sports.
Within rehabilitation, this exercise can be used when controlled overhead movements are again possible and sufficient basic stability is present. The emphasis here is on qualitative movement of the scapula. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional, so that the exercise is safe and tailored to the individual load capacity, complaints and recovery status.
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