Serratus
Serratus anterior — punches, protraction and overhead reach for the rib-cage finger lines.
Exercises that train the Serratus
- Push-Up PlusPrimary · Bodyweight
- Scapula Push-UpPrimary · Bodyweight
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 Scapula Push-Up 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.