How To Build The Serratus Anterior Muscle.
Total Fitness Bodybuilding Workout App:

Free Bodybuilding Diet Plan:

Follow me on facebook:

The serratus anterior muscles looks like fingers pointing from your ribs. When your bodyfat is low enough (i.e. single digit bodyfat percentage) you’ll be able to see them and they can give a really sharp look to your overall muscular definition.

The main purpose of the serratus muscles is to protract your shoulder blades forwards. So anytime you do pressing and fly movements for your chest you’ll also engage the serratus.

The serratus anterior comes into play as stabilizer and supporting muscles for a lot of your core bodybuilding exercises such as overhead presses, pull downs, bench presses, dips, push ups, etc. They also get worked when you do abdominal exercises such as planks.

So even if you don’t purposely try and focus on building up your serratus, they will get worked indirectly as a result of just getting bigger and stronger all over. However, there are some movements that you can do that will directly focus on these muscles.

How To Build The Serratus Anterior Muscle:

One of the best exercises you can do for your serratus anterior muscles is the Pull Over. Now there are different variations of pull overs and each of them will work the muscles slightly differently.

Cross Bench Dumbbell Pull Over:
This exercise is a good stretching movement for the chest, serratus, and lats.

High Pulley Cable Pull Over:
This exercise is a good peak contraction movement, when you do this you’ll really feel a good muscular contraction in the lats and serratus anterior.

Pull Over Machine – (i.e. Nautilus Pull Over):
This is by far my personal favorite pull over variation because it provides a full stretch and full peak contraction. And where it’s a machine exercise it forces you to keep your form strict and allows you to lift heavy weights safely. If you have access to a pull over machine at your gym, I highly recommend it as a staple in your training.