Serratus Anterior
The serratus anterior is a muscle on the side of the chest that helps protract and upwardly rotate the scapula and hold it against the rib cage. It is supplied by the long thoracic nerve.
Anatomy and function
The serratus anterior arises from the upper ribs and attaches to the costal surface along the medial border of the scapula. Its segments contribute to scapular protraction, upward rotation and contact with the thoracic wall. The long thoracic nerve, usually described from C5–C7 roots, supplies the muscle. Exact rib attachments vary among anatomical descriptions and individuals.
Martin & Fish · scapular winging anatomy and diagnosis review
Winging and shoulder symptoms
A visibly prominent scapular border is a sign rather than a diagnosis. Serratus anterior paralysis after long-thoracic-nerve injury is a well-described cause of medial winging, but trapezius or rhomboid dysfunction and structural conditions can also produce winging. Weakness, altered scapular motion and shoulder symptoms may coexist; appearance alone does not establish the cause, future pain or injury risk. Persistent new winging, weakness or pain merits clinical assessment.
Martin & Fish · scapular winging anatomy and diagnosis review · Phadke et al. · scapular and rotator-cuff activity review
Training
Push-up-plus variants can produce high acute serratus anterior EMG activity. A meta-analysis also found that hand, arm and leg position and surface stability change activation, so no single variation or dose is universally best. EMG does not prove superior long-term strength, injury prevention or sport performance. Select a controlled, comfortable variation and progress load, range, sets and repetitions according to capacity and recovery.
Kang et al. · push-up-plus systematic review and meta-analysis · ACSM · resistance-training prescription position stand
HYROX® relevance
The current HYROX® race includes Wall Balls, Sled Push, Sled Pull and Row, all of which involve the upper body and scapular motion. The serratus anterior therefore participates anatomically, especially during arm elevation and pushing. No direct evidence reviewed here shows that isolated serratus work improves a HYROX® station, that landmine pressing reproduces a Wall Ball, or that one warm-up sequence prevents faulty mechanics. Practice the stations themselves alongside general training.
HYROX® Singles Rulebook 2026/27 · Phadke et al. · scapular and rotator-cuff activity review
Frequently Asked Questions
What is scapular winging?
It describes abnormal prominence of a scapular border. Long-thoracic-nerve injury with serratus anterior paralysis is one cause, but it is not the only cause and cannot be diagnosed from appearance alone.
Martin & Fish · scapular winging anatomy and diagnosis review
How can I train the serratus anterior?
Push-up-plus and other controlled protraction or arm-elevation exercises can recruit it. Choose a pain-free variation and dose that fits your training; fixed warm-up sets are not required.
Kang et al. · push-up-plus systematic review and meta-analysis · ACSM · resistance-training prescription position stand
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Repz wall ball performance data can help identify if shoulder mechanics are a performance limiter.
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