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Serratus Push-up

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Exercise Profile

Primary muscles:

Chest, Upper Back

Equipment:

Bodyweight

Difficulty:

Beginner

Serratus Push-up Overview

The Serratus push-up workout is designed to engage the chest and upper back using bodyweight exercises.

By utilizing bodyweight, this workout primarily targets the muscles in the chest and upper back.

While other muscles may be involved, the focus remains on the chest and upper back.

The Serratus push-up workout effectively engages the target muscles without overstressing auxiliary muscles.

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Serratus Push-up Instructions

  1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
  2. Engage your core and lower your body towards the floor by bending your elbows, keeping them close to your sides.
  3. As you lower your body, focus on pushing your shoulder blades apart and rounding your upper back.
  4. Pause for a moment at the bottom of the movement, then push through your hands to extend your elbows and return to the starting position.
  5. Throughout the exercise, keep your body in a straight line from head to heels, avoiding any sagging or arching of the lower back.
  6. Repeat the movement for the desired number of repetitions, maintaining proper form and control.
  7. To increase the challenge, you can perform the exercise on an elevated surface such as a bench or step.

Serratus Push-up Tips

  1. Focus on proper form: Start in a plank position with your hands slightly wider than shoulder-width apart, fingers pointing forward. Keep your body in a straight line from head to toe, engaging your core and glutes for stability.
  2. Engage your chest and upper back: As you lower your body towards the ground, imagine squeezing your shoulder blades together and pulling your chest towards the floor. This will activate your serratus anterior muscles, giving you a stronger and more defined upper body.
  3. Control the movement: Avoid rushing through the exercise. Lower your body slowly and with control, feeling the tension in your chest and upper back. Pause for a moment at the bottom, then push yourself back up to the starting position, focusing on the muscles you are targeting.
  4. Modify if needed: If you find the traditional serratus push-up too challenging, you can modify the exercise by performing it on your knees or against a wall. This will help you build strength gradually and improve your form over time.
  5. Consistency is key: Like any exercise, the serratus push-up requires consistency to see results. Aim to incorporate it into your workout routine at least 2-3 times per week. As you progress, you can increase the number of repetitions or try more advanced variations to keep challenging your muscles.

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