Serratus
Serratus anterior — punches, protraction and overhead reach for the rib-cage finger lines.
- Serratus
Exercises that train the Serratus
- Push-Up PlusPrimary · Bodyweight
- Standing Scapular RotationPrimary · Bodyweight
- Arm CrossoverSecondary · Bodyweight
- Band Bent Over Rear Lateral RaiseSecondary · Resistance band
- Band Decline Sit-UpSecondary · Resistance band
- Band Front Lateral RaiseSecondary · Resistance band
- Band Single Arm Shoulder PressSecondary · Resistance band
- Barbell Front RaiseSecondary · Barbell
- Barbell Seated Behind Head Military PressSecondary · Barbell
- Barbell Seated Overhead PressSecondary · Barbell
- Barbell Shoulder Grip Upright RowSecondary · Barbell
- Barbell Standing Close Grip Military PressSecondary · Barbell
- Barbell Standing Front Raise Over HeadSecondary · Barbell
- Barbell Standing Wide Military PressSecondary · Barbell
- Barbell Upright RowSecondary · Barbell
- Barbell Wide Grip Upright RowSecondary · Barbell
- Cable Front RaiseSecondary · Cable
- Cable Lateral RaiseSecondary · Cable
- Cable One Arm Lateral RaiseSecondary · Cable
- Cable Shoulder PressSecondary · Cable
- Cable Twisting Overhead PressSecondary · Cable
- Cable Upright RowSecondary · Cable
- Circles ArmSecondary · Bodyweight
- Dumbbell Alternate Shoulder PressSecondary · Dumbbell
- Dumbbell Arnold PressSecondary · Dumbbell
- Dumbbell Bent Arm Lateral RaiseSecondary · Dumbbell
- Dumbbell Front RaiseSecondary · Dumbbell
- Dumbbell Front Raise (Version 2)Secondary · Dumbbell
- Dumbbell Full Can Lateral RaiseSecondary · Dumbbell
- Dumbbell Incline One Arm Lateral RaiseSecondary · Dumbbell
- Dumbbell Incline RaiseSecondary · Dumbbell
- Dumbbell One Arm Lateral RaiseSecondary · Dumbbell
- Dumbbell One Arm Shoulder Press (Version 2)Secondary · Dumbbell
- Dumbbell One Arm Upright RowSecondary · Dumbbell
- Dumbbell Scott PressSecondary · Dumbbell
- Dumbbell Seated Alternate Front RaiseSecondary · Dumbbell
- Dumbbell Seated Alternate PressSecondary · Dumbbell
- Dumbbell Seated Front RaiseSecondary · Dumbbell
- Dumbbell Seated Lateral RaiseSecondary · Dumbbell
- Dumbbell Seated Shoulder PressSecondary · Dumbbell
- Dumbbell Standing Bent Arm Lateral RaiseSecondary · Dumbbell
- Dumbbell Standing Overhead PressSecondary · Dumbbell
- Dumbbell Standing Palms in PressSecondary · Dumbbell
- Dumbbell SwingSecondary · Dumbbell
- Dumbbell Upright RowSecondary · Dumbbell
- Dumbbell W PressSecondary · Dumbbell
- Front Plank with Leg LiftSecondary · Bodyweight
- Handstand Push-UpSecondary · Bodyweight
- Kettlebell Bent PressSecondary · Kettlebell
- Kettlebell SwingSecondary · Kettlebell
- Kettlebell ThrusterSecondary · Kettlebell
- Kneeling PlankSecondary · Bodyweight
- Landmine Kneeling One Arm Shoulder PressSecondary · Machine
- Lever Lateral RaiseSecondary · Machine
- Lever Military Press (Plate Loaded)Secondary · Machine
- Lever Pec Deck FlySecondary · Machine
- Lever Seated FlySecondary · Machine
- Lever Seated Shoulder PressSecondary · Machine
- Lying Around the WorldSecondary · Bodyweight
- Old School Reverse ExtensionsSecondary · Barbell
- Pike Push-UpSecondary · Bodyweight
- Scapula DipsSecondary · Bodyweight
- Smith Seated Shoulder PressSecondary · Machine
- Spell CasterSecondary · Dumbbell
- V Up with ClapSecondary · Bodyweight
- Elliptical Machine WalkSecondary · Machine
How to train it
Train the Serratus with 2–4 of the movements above. Cover different angles, use 2–4 sets each in a 6–15 rep range, and progress the load over time. Pair primary lifts with assisting movements for complete development.
Open the muscle planner →Serratus FAQ
What are the best exercises for the Serratus?
Push-Up Plus and Standing Scapular Rotation are among the most effective serratus exercises. Pair a heavy compound movement with one or two assistance exercises to train the serratus through its full range.
How often should you train the Serratus?
Training the serratus two to three times per week, with roughly 10–20 hard sets in total, works well for most lifters. Leave about 48 hours between demanding serratus sessions so the muscle can recover and grow.
