Let’s talk about them. You’re probably already familiar with the push-up, it’s a classic. But the problem with a push-up isn’t a one-trick pony, like other exercises. For example, burpees, rowing, kettlebell swings… you get the idea. Sure, there are variations of the push-up, like from your knees, a diamond push-up, a chaturanga push-up, and more. Now the serratus push-up is what we like to call the push-ups’ older sibling. It is more mature if you will.
Let’s start with the word, serratus. No, we didn’t make it up. It is actually the name of one of your muscles. The serratus anterior muscle can be found on the upper sides of your ribs, under your scapula. It has a nickname called the “boxer’s muscle,” because it helps to power a boxer’s punches. As you probably guessed, the serratus push-up targets the serratus muscles on your sides, in your armpit area, and shoulder blades.
How to do a Serratus Push-up?
The best part about this push-up is that you don’t have to feel like you are modifying at all by doing them on your knees. This exercise was actually made for being in the knee push-up position. Additionally, you can also do them standing against the wall with the support of a wall to practice your form.
- Begin on all fours, with your hands under your shoulders and your knees under your hips.
- Then sink your chest down as you feel your shoulder blades squeeze together. Be sure to not bend the arms. You want to keep them pretty straight.
- After you chest sinks, then press through your hands to press your chest back to starting position.
- This is one.
- Continue to do about 20.
You can work the serratus push-up into a warm-up or even a workout routine.
Let us know if you give this a try.