The serratus anterior is often referred to as the "big swing muscle" or "boxer's muscle" this is because it is predominantly responsible for the protraction of the scapula — this means, the pulling of the scapula forward and around the rib cage which occurs when someone throws a punch.
Here are four bodyweight exercises to help you develop your "boxers muscle":
1. Bear Crawls:
Apart from developing the legs, hip mobility and shoulders, bear crawls require you to push through the ground (hand contact point) for a protracted period of time forcing the serratus to work under tension
2. Plank press up :
Simple in its delivery but a great way to to isolate and strengthen the serratus as it negates assistance from your triceps
- Do these under control for sets of 10 ensuring you pause and squeeze at the top of the movement
3. Dead stop press ups:
By stopping at the bottom of the movement this negates the stretch reflex, by pushing hard through the hands and rounding off at the top of the movement your core kicks in and the serratus is forced to work harder
4. Weighted rotational punches:
Again by adding a light weight the serratus works harder and your trunk/core kicks in giving you further benefits
Try these exercises and let us know how you find it!